STRENGTH:

Back Squats (12 min)

5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%) 

BeachFit will do:

Emom 10:

Min 1: 15 KB Swings  

Min 2: 10-14 Goblet Lunges (Advanced 2 KBs Front Rack)

WOD:

#double over

AMRAP 8: 

10 Toes to Bar 
30 Double Unders

Rest 4:00

AMRAP 8: 

Wallballs (20/14) RX+30/20lbs
*15 Abmat sit-ups after each break

*Consider a “break” on the wallball when you stop moving. We don’t want to stand with the ball or lean against it on the wall.

CASHOUT:

1-3 Sets

100 Meter Double KB Front Rack Carry 

20 Close Grip Dumbbell Floor Presses 

30 Low Banded Rows