WOD:

#boats and toes

50-40-30-20-10 (40-32-24-16-18) Cal Row/Erg Bike/Ski 40-32-24-16-18 (36-28-20-14-6) Assault Bike 800-600-400-200-200 Run

25-20-15-10-5 Toes To Bar. *Scale to Hanging Knee Raises or Ab Mat Sit Ups

10-8-6-4-2 Power Snatch (155/105) *Scale to 135/95 or 115/75lbs **Rx+185/125 **BeachFit will do DB Snatches 50/35lbs 10 per side, 8 per side, etc..

STRENGTH:

#front squat

Build up to a heavy 3 Rep Front Squat

CASHOUT:

#accessory

2-3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

MAYHEM BODYBUILDING:

Shoulder Press 5 sets of 7

Strict Handstand Pushups – EMOM 10 , 6 Reps

Seated Shoulder DB Press 3 sets of 10 reps

GHD Hip Raise 3 sets of 20 Reps

Russian KB Swings 10 sets of 10

DB Walking Lunges 3 sets of 30 yards