STRENGTH:

#front squats

On the 0:00 – 8 Reps @ 62%

On the 2:30 – 7 Reps @ 66%

On the 5:00 – 6 Reps @ 70%

On the 7:30 – 5 Reps @ 74%

On the 10:00 – 1 Rep @ 85%

On the 11:00 – 1 Rep @ 85%

On the 12:00 – 1 Rep @ 85%

BeachFit will do:

EMOM 12

Min 1:   10 DB Plyo Squats  + 5 Goblet Squats

Min 2:  :30 Hollow Body Hold

WOD:

#slasher

AMRAP 13:

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Pushups  *Sub Inverted HSPU or Seated DB

CASHOUT:

#body armor

3 Sets of 16 Repetitions (8 per leg):

Dumbbell Box Step-Ups, 20″ (Video)