STRENGTH:

#front squats

5 Sets of 2 Pausing Front Squats

3 second pause in the bottom of each rep.

Every :90 sec for 7:30 min

Set #1 – 65% of 1RM Front Squat

Set #2 – 70%

Sets #3 -75%

Sets 4+5 – Build to a heavy double.

At the 10:00

On the Minute x 6:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

1 Hang Squat Clean @ 85%

BeachFit will do:

AMRAP 18

5 KB Deadlifts

10 Plyo KB Squats

15 KB Swings

:30 Plank (Alternate each rd between P, R, L)

.75 Bike

WOD:

#dirtnap (12 min)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Beachfit will do:

3 Rounds:

15 Goblet Squats

15 Burpees

CASHOUT:

#body armor

2-4 Sets:

7 Bench Presses (70%)

14 Glute Bridges *Add weight if desired

21 Barbelle Good Mornings (Rx+GHD Hip Extensions)