STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 1:30… 1 Rep @ 85%

On the 3:00… 3 Reps @ 78%

On the 4:30… 1 Rep @ 88%

On the 6:00… 3 Reps @ 81%

On the 7:30… 1 Rep @ 91%

Then complete, 

Front Rack Lunges

2 Sets of 14 @ 46% (7 per leg)

Percentage based off our 1RM Front Squat.  These are step back lunges.  

BeachFit will do:

AMRAP 11

20 Alternating Lunges

30 Double Unders  *Scale to Mountain Climbers (R/L=2)

40/30 Cal Bike

WOD:

#hot air

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row  (15/10 Cal Bike)

7 Power Snatches (115/85)  *Load we are confident we could do 10-12 reps with unbroken.  **BeachFit will do 14 Plate Ground  to Overhead