PRIMER: (5 Min)

2-3 Sets, not for time:

8 Suitcase Deadlifts, each side (Video)
8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)
4 Barbell Rollouts (Video)

STRENGTH: (20 min)

#box squats

On the Minute x 10

2 Box Squats @ 60% of 1RM Back Squat

#front squats

Set #1 – 7 Reps @ 60% of 1RM Front Squat

Set #2 – 7 Reps @ 63% of 1RM Front Squat

Set #3 – 7 Reps @ 66% of 1RM Front Squat

Set #4 – 7 Reps @ 68% of 1RM Front Squat

BeachFit will do:

AMRAP 20

10 Cal Bike

10 KB Deadlifts

10 Goblet Squats

10 Plank Taps each side

WOD:

#body armor

Not for Time:

10-9-8-7-6-5-4-3-2-1:

Barbell Bent Over Rows (Video)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

On both the barbell rows and dumbbell bench press, we are looking for moderate loads. Weights that we are very, very confident we could complete unbroken on each set, from ten down to one.