STRENGTH:

Back Squat (15 min)

5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%

Rest as needed between

BeachFit will do:

EMOM 12

Min 1:  10/8 AirDyne

Min 2:   10 KB Plyo Squat + 5 Goblet Squat

WOD:

#dirty thirty

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups 

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)  *BeachFit KB Goblet Squats

30 Toes to Bar  *BeachFit Ab Mat Sit ups

30 Push Press (115/80)  * BeachFit Pushups

30 Deadlifts (115/80)  *Beachfit KB Deadlifts

30 Wallballs (20/14)

30 Burpees

30 Double Unders  *60 Single Unders