Team LCF representing at the Aloha Games.  

STRENGTH:

Alternating On the Minute x 12 (6 Rounds): 

3 Front Squat

6 Back Squats

Barbell:  Use approx 67% of 1 Rep Max Back Squat

BeachFit will do:

AMRAP 12

200m Row

20 Alternating Lunges

16 Deadbugs

WOD:

#dive bar

For Time: 

800 Meter Run

50 Barbell Thrusters 45/35lbs  (Rx+75/55)  *BeachFit will do single db thruster

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters 45/35lbs (Rx+75/55)

CASHOUT:

#double under/hspu

9 Rounds:

30 Double-Unders

5 Deficit Kipping HSPU *Scale to HSPU, Inverted HSPU or Hand Release Pushups