STRENGTH: (15 min)

Back Squat

Build to a Heavy Single, then

1@85% of Heavy Single
1@90% of Heavy Single

BeachFit will do:

Row 1200m 

Everyminute get off and do 3 Burpees. Have fun with this! 

WOD:

#thunderdome

13 Min AMRAP

30 Double Unders (Scale to 60 Singles)

10 Deadlifts (135/95lbs) Rx+155/105lbs (BeachFit Double KB Deadlift)

30 Double Unders

10 Front Squats (135/95lbs) Rx+155/105lbs (BeachFit Goblet Squats)

:30 Plank 

ACCESSORY CASHOUT:

1-3rds

10 DB or KB Row (per side)

15 Strict DB Press

20 Banded Pullaparts

OPTIONAL OLY WORK:

Clean and Jerk

Heavy Single

85% of Heavy Single
90% of Heavy Single