STRENGTH:

Back Squat

60%/5

65%/5

(70%/5)3

BeachFit Strength will do:

10-1 

KB Goblet Lunges

Plank Taps (R/L=1)

Drive Run after each round

WOD:

#today was a good day

4 Rounds: (25 Min Cap)

5 Strict C2B Pull-ups

10 Ring Dips

15 Front Squats (115/75lbs) Rx+135/95lbs

20 Jerks (115/75lbs) 

25 Calorie Row

BeachFit will do:

4 Rounds: (25 Min Cap)

5 Ring Rows (Pause for 2 sec at top and bottom)

10 Bench Dips

15 KB Goblet Squats

20 KB Push Presses  

25 Calorie Row

CASHOUT:

Midline

3 Supersets:

25 Weighted AbMat Sit Ups (Rx+Medball GHDSU (20/14lbs)
1 Min Front KB Hold

OPTIONAL OLY WORK:

Power Snatch + OHS

60%/2+2
65%/2+2
70%/2+2
(75%/2+2)