STRENGTH: (15 Min) 

Back Squats

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

BeachFit will do:

EMOM 12

Min 1:  10/8 AirDyne

Min 2:  10 KB Plyo Squat + 10 Goblet Lunges (5 per leg)

Min 3:  10 Sit Ups

WOD:

#high heels

7 Rounds for time:

10 Hang Squat Snatches (75/55lbs) Rx+95/65  *Scale to Hang Squat Cleans  **BeachFit will do KB Squat Clean

30 Double Unders  **Scale to 60 Singles

CASHOUT:

#pullups

For Time: 

9-12-15 
Unbroken Ring Rows, Pullups or Chest to Bar Pull-Ups

Rest 2:00

For Time: 

6-9-12
Unbroken Chest to Bar Pull-Ups