STRENGTH:

Power Snatch + Overhead Squat 

12 Min to build up to a heavy load

BeachFit will do:

Min 1: 8/6 AirDyne

Min 2: 12 Goblet Lunges (6 per leg)

WOD:

#Crowbar

AMRAP 4:
18 Power Snatch (75/55lbs) Rx+95/65
18 Burpee Pull-ups
Max Calorie Row,Bike or Erg

Rest 4:00

AMRAP 4:
15 Power Snatch (95/65lbs) Rx+115/75
15 Burpee Pull-ups
Max Calorie Row, Bike or Erg

Rest 4:00

AMRAP 4:
12 Power Snatch (115/75lbs) Rx+135/95
12 Burpee Pull-ups
Max Calorie Row, Bike or Erg

These short  4 min windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results. 

BeachFit WOD:

#Crowbar

AMRAP 4:

18 Plate Ground to Overhead (25/15lb)

18 Burpee

18 Ring Rows

Max Calorie Row,Bike or Erg

Rest 4:00

AMRAP 4:

15 Plate Ground to Overhead (35/25lb)

15 Burpee

15 Ring Rows

Max Calorie Row, Bike or Erg

Rest 4:00

AMRAP 4:

12 Plate Ground to Overhead (45/35lb)

12 Burpee

12 Ring Rows

Max Calorie Row, Bike or Erg