STRENGTH:

#back and front

Every 2 minutes for 12 Min

8@ 60% of 1RM

6@ 70% of 1RM

4@ 75% of 1RM

#front squat 

5@65% of 1RM 

5@65% of 1RM 

5@65% of 1RM 

BeachFit will do:

AMRAP 12

20 Russian KB Swings

20 AbMat Sit Ups (20 Plank Taps)

20/15 Cal Bike

WOD:

#dive bomber

3 Rounds for time:

24/17 Calorie Row

21 Wall Balls (20/14lbs)

18 Alternating DB Power Snatch (50/35lbs)

15 Lateral Burpees over DB

CASHOUT:

#Strict Pullups + HSPU

2 Min AMRAP of Strict Pullups or Ring Rows

Right into..

2 Min AMRAP of Stict Handstand Pushups (Scale to Inverted HSPU or Seated DB Strict Presses *7-12 Reps unbroken