WOD:

#perfect 10

AMRAP 20:

10 Power Snatch (95/65lbs)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65lbs)
10 Box Jumps (24/20lbs)

BeachFit will do:

AMRAP 20:

10 Plate Ground to Overhead

10 Alternating Lunges

10 Ring Rows

10 Wall Balls

10 Box Jumps/Step Ups

STRENGTH:

Back Squat (15 Min)

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

BeachFit will do:

EMOM 10

Min 1: 10 Goblet Squats

Min 2:  :20 Sec Plank + 20sec Superman

OPTIONAL OLY WORK:

Clean and Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2