STRENGTH:

#back squats

On the 0:00… 5 Reps @ 70% of Back Squat

On the 1:30… 4 Reps @ 74% of Back Squat

On the 3:00… 3 Reps @ 78% of Back Squat

On the 4:30… 5 Reps @ 74% of Back Squat

On the 6:00… 4 Reps @ 78% of Back Squat

On the 7:30… 3 Reps @ 82% of Back Squat

BeachFit will do:

AMRAP 10

12/8 Cal Bike

10 Single DB Thruster (50/35lbs)

WOD:

#wasabi

For Time:

1,000 Meter Run

40 Pull-Ups

30 Front Squats (135/95)

20 Barbell-Facing Burpees

CASHOUT:

#ab wake up

1-3 Rounds

30 Hollow Rocks

Left Side Plank :45 sec

Right Side Plank :45 sec

20 Straight body ceiling-reaching crunches