STRENGTH:

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat  *BeachFit will do 5 Heavy Double KB Front Squats

Even Minutes: 3 Back Squats  *BeachFit will do 12 KB Plyo Squats

Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

WOD:

#cover girl

In an 18:00 Clock…

5 Rounds:
200 Meter Run (Scale to 200m Row)
10 Overhead Squats (95/65) 

With Time Remaining, Max Rounds:

5 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

7 Kipping Handstand Pushups (Scale to Inverted HSPU/Seated DB Press or Hand Release Pushups)

21 Air Squats

OPTIONAL OLY:

#clean and jerk

5 Sets of the Complex:

1 Squat Clean
3 Front Squats
1 Split Jerk
 

Every 2:00 min for 10 min:

Set #1 – 70% of 1Rep Clean and Jerk

Set #2 – 74% of 1Rep Clean and Jerk

Set #3 – 78% of 1Rep Clean and Jerk

Set #4+5 – 78%-85% of 1Rep Clean and Jerk