STRENGTH:

Back Squats

2 Rounds:

3 Reps @ 84%

2 Reps @ 88%

1 Rep @ 92%

BeachFit will do:

3 KB Swings, 3 Goblet Squats 10/8 Cal Bike, 6 KB Swings, 6 Goblet 10/8 Cal Bike…continue in this fashion for 12 min adding 3 reps to each round. 

WODS:

#Hopped Up+

AMRAP 10

3 Thrusters (95/65), 3 Lateral Burpees

6 Thrusters (95/65), 6 Lateral Burpees

9 Thrusters (95/65), 9 Lateral Burpees

Add 3 Repetitions per round.