STRENGTH:

#primer

2-3 Sets 

15 Second Front Squat Hold (Video)
6 Single Leg Box Step-Ups, 3/each (Video)

#front squats

Sets 1-3 below: 

Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets 4-10 below:

 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

BeachFit will do:

AMRAP 15

10 Ball Slams

100m Farmer Carry (Drive)

150m Run 

20 Mountain Climbers

WOD:

#crows nest

AMRAP 5:

15-12-9:

Kettlebell Swing 53/35lbs   Rx+70/53
Front Squat 135/95lbs   Rx+155/105  *BeachFit will do KB Goblet Squat
Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9:
Kettlebell Swing 53/35lbs Rx+70/53
Front Squat 115/75lbs  Rx+135/95
Calorie Row

CASHOUT:

#midline

3 Sets, Not for Time:

:30s L-Sit (accumulate through as many sets as needed)  *Scale to Hollow Hold
20 Empty Barbell Good Mornings