STUDIO CITY
STRENGTH
Front Squat
4 x 9 @ 70%

WOD
“5 minute capacity test” 
AMRAP in 5 minutes :
5 Squat Cleans (135/95)
10 Burpees Over Barbell

ACCESSORY
3 sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
2 x 1 @ 85% 
2 x 1 @ 90%  
2 x 1 @ 95%


WOD
EMOM for 16 minutes
8 Overhead Squat (75/55)
2 Burpees + 7 Box Jumps (30/24)

SCORE: # of Successful Rounds

ACCESSORY
3 x 60 sec Roman Chair L-Sit Holds (between two 30” boxes)

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