Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#hit and run

3 Rounds:

400 Meter Run (500m Row/800m Bike Erg/28/20 Assault Bike)

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)  *Single DB can be on shoulder, behind head or in goblet position. 

CASHOUT:

#oly work

On the 1:30 x 7 Sets:

1 Pausing Power Snatch

1 Pausing Low-Hang Power Snatch

*Start around 55-60% of 1RM