 Beach Prep
Metcon 1: “Lungion of Doom” 10:00 AMRAP 10 Double Lunge DB Snatch (65/40) 10 HSPU 5 Muscle Ups Teams of 3 any athletes may do any # of reps of any movement, with only 1 athlete working at a time Spotlight on: Transitions MetCon 2: “Fragracabel” Section A 60 Snatches (135/95) 60 Clean & Jerk (135/95) ------------------------ Section B 27-21-18-15-9 Thrusters & Pull Ups 12:00 CAP The workout is complete when the 12:00 cap has been reached, or both sections are finished Teams of 3 2 partners working/1 resting. Teams may attack this any way they would like with only 1 athlete working in each section at a time until the section is completed, at which time, all 3 athletes may focus on the remaining reps with only 1 athlete working in that section.
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 Front Squat HSPU
20:00 EMOM 5 Reps Front Squat @ 75% +15-20# Rest 2:00 :30 Max Kipping HSPU Rest 1:30 3 Reps Front Squat @ 85% +15-20# Rest 2:00 :30 Max Strict HSPU Spotlight on: Connecting Hips, Core & Elbows Metcon 3:00 AMRAP Max Cal Assault Bike  20:00 EMOM
8 Reps Single Leg Deadlift Rest 1:30 :30 Max Strict C2B Rest 1:00 8 Reps Single Leg Deadlift Rest 1:30 :30 Max Strict Muscle Ups Rest 1:00 Spotlight on: Glutes Metcon: 10:00 AMRAP 5 Length D-Ball Carry (150/100) 10 Burpee Box Jumps (30/24)  Olympic Lifting
20:00 E2MOM 1 Snatch Balance + OH Squat + Hang Squat Snatch Spotlight on: Lats on during Squat Snatch Metcon: 21-15-9 Cal Row Power Snatch (115/75) 10:00 Cap  Running
3x 100m OH Carry Each Arm (Try and use max weight from 4 weeks ago) Spotlight on: Air Squat Metcon: “Run Cindy, Run!” 20:00 AMRAP 200m Run 15 Air Squats 10 Push Ups 5 Pull Ups #MobilityMonday 12:00 Mobility Beach Prep
Metcon 1: 100 D-Ball shoulders for Time (150/100) Then set max 10m Farmers Carry Spotlight on: Glutes & Core MetCon: MetCon 2: Beach Brawl WOD #1 16:00 AMRAP Run 1000m with Log 50 Sync Burpees AMAP D-Ball over Bar #FlexyFriday 12:00 Mobility Front Squat HSPU
20:00 EMOM 5 Reps Front Squat @ 75% +10# Rest 2:00 :30 Max Kipping HSPU Rest 1:30 3 Reps Front Squat @ 85% +10# Rest 2:00 :30 Max Strict HSPU Rest 1:00 Spotlight on: Glutes & Core Metcon 9:00 AMRAP 11 Pull Ups 9 Push Ups 7 C2B Pull Ups 5 HSPU 3 Muscle Ups 1,2,3,etc BW Front Squat (From floor - add 1 rep each round)
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