STRENGTH:

#barbell cycling

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

BeachFit will do:

EMOM 12:

5 Ring Rows

10 Wall Balls

WOD:

#sky hook

3rds for time:  (15 min Cap)

20 Hang Power Clean (95/65lbs) Rx +115/75lbs

20 Front Squats

20 Push Press

BeachFit will do:

3rds for time:

20 Hand to Hand KB Swings

20 Goblet Lunges

20 Push Up + Plank Tap  (BeachFit plus Single Arm KB Press- 10 side)

200m Run