STRENGTH:

#clean

On the :90 Seconds x 7:

Power Clean + Hang Squat Clean + Front Squat

*Build in Load

BeachFit will do:

3 KB Deadlifts + 4 KB Squat Cleans + 3 KB Goblet every :90 sec – once complete hold a plank until the :60 sec mark

WOD:

#tread water

2,000 Meter Row or 2K Run 

150 Double-Unders  *Scale to 300 Single Unders

10 Rounds of “Cindy”

(1 Round of “Cindy” = 5 Pull-Ups (Scale to Ring Rows), 10 Pushups, 15 Air Squats)

CASHOUT:

#accessory

3 sets of 15

Banded Good Mornings

Grasshoppers

KB Hammer Curls