STRENGTH:

Back Squat

2 Rounds:

7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

BeachFit will do:

AMRAP 12

5 HR Pushups

10 Plank Taps (Each Side)

20 Air Squats (BeachFit+ 10 Weighted Lunges per leg)

100m Run

WOD:

#hangman

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30 Calorie Row  (28/20 Assault Bike or 4000m Run)

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh.