STRENGTH: (15 min)

Back Squat

5 sets of 3 @ 85%

BeachFit Strength will do:

AMRAP 12 

200m Run

10 Goblet Squats

20 Plank Taps (R/L=2)

WOD:

#little bit of this, little bit of that

For time:

30 Deadlifts (225/155)
30 HSPU *Scale to Inverted Pushups or Seated DB Press
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips *Scale to Bench Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95) *Scale to Kettle Bell swings

**Each athlete will have one bar and will be responsible for changing out their weights as needed.  Lots going on today so please be attentive and listen to all the scaling options and load suggestions 

BeachFit Version of WOD:

For time:
30 KB Deadlifts 
30 Inverted Pushups or Hand Release Pushups
30 KB Thruster
30 Ring Rows
30 KB Swings 
30 Bench Dips
60 Wall Balls 
15 Plate Ground to Overhead