STRENGTH:

#pausing front squat

On the 1:30 x 6:

1 Pausing Front Squat – 3 second hold at bottom

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

*BeachFit will do Double DB Front Squat

WOD:

#miraclegrow

5 Rounds:

200 Meter Run

15/12 Calorie Assault Bike

12 Strict Handstand Push-ups (Scale to Strict DB Press 35/20lbs)

CASHOUT:

#capacity builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk

Ex:

Each round flows as follows: 

7 Back Squats 
7 Push Jerks 
7 Thrusters 
5 Back Squats 
5 Push Jerks 
5 Thrusters 
3 Back Squats 
3 Push Jerks 
3 Thrusters