STRENGTH:

Front Squats

6 Sets of 2:

Sets 1 + 2 – 80%

Sets 3 + 4 – 85%

Sets 5 + 6 – 90%

BeachFit will do:

EMOM 12

Min 1: 10/8 Cal Assault Bike

Min 2:  3-5 Walkout + Plank Taps + Pushup 

Min 3:  10 KB Hammer Curls  (2 sec Hold at top)

WOD:

#nasty remix

3 Rounds:

7 Chest to Bar Pullups

10 Dips (Ring or Box)

50 Air Squats

10 Hang Power Cleans (135/95lbs) *BeachFit will do 10 KB Tators

CASHOUT:

#gymnastics conditioning

On the Minute x 6

10/8 Calorie Row

Time remaining in each minute:

Max Kipping Handstand Push-ups or Inverted Pushups