STRENGTH:

Front Squat

77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

BeachFit will do:

EMOM 12

Min 1:  10 Goblet Squats -BeachFit plus Double KB Front Squats

Min 2:  :30 Plank (Alternate every other round with Superman0

WOD:

#Open Water

AMRAP 13:

55/40 Calorie Row or  (Assault Bike 45/30)

55 Thrusters (95/65lbs) *Scale to 75/55lbs or Wall Balls for BeachFit

55 Pull-ups *Scale to Jumping Pullups

55 HSPU *Scale to DB Push Press 35/25lbs or Inverted Pushups

Todays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role in the desired stimulus of the workout. Alternating between pulling and pushing movements allows us to “chip” away at these reps in bigger chunks than if we paired up rowing/pull-ups and thrusters/HSPU.