STRENGTH:

#squats (Every Minute for 7 minutes)

Set #1 – 50% of 1RM Back Squat

Set #2 – 55%

Set #3 – 60%

Sets #4+5 – 65%

Sets #6+7 – 70%

Rx+ Box Squats – Set height to just below parallel.

1s full stop at bottom.

WOD:

#childs play

3 Rounds:

10 Thrusters 115/85lbs (Rx+165/115lbs) *BeachFit will do DB Thrusters

20 Deadlifts 115/85lbs ( Rx+165/115lbs) *BeachFit will do DB Deadlifts 

100 Double Unders  (Scale to 200 Single Unders)

CASHOUT:

3 Sets of 5 – Bench Press

3 Sets of 10 – Pausing Glute Bridges

3 Sets of 15 – Barbell Good Mornings Rx +Weighted Hip Extensions