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STRENGTH:

Back Squat (16 min)

60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3

BeachFit Strength will do:

Every 1:30 for 12 minutes complete, the following..

10 DB Push Press

10 DB Goblet Squat

10 Ab Mat Sit Ups

WOD:

#don’t be cruel

AMRAP 18:

80 Wallballs (20/14lbs)

60(0)m Run

40 Plate Ground to Overhead (45/25lbs)

20 Overhead Squats  (135/95lbs)

10 Ring Muscle Up

BeachFit/Scaled WOD:

AMRAP 18:

80 Wallballs (20/14lbs)

60(0)m Run

40 Plate Ground to Overhead (45/25lbs)

20 Front Squats or Goblet Squats

10 Pullup/Ring Row

10 Ring Dip or Bench Dip

OPTIONAL OLY:

Clean & Jerk

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1