STRENGTH: (15 min)

Back Squats

5 sets of 5 Reps @83%

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats

Min 2: :30sec Plank  (Vary your planks per round with R/Plank, L Plank, 30 Plank Taps)

WOD:

#nasty girls

3 RFT:

50 Air Squats 

7 Ring Muscle-Ups  (Scale to 7 Burpee Pullup or 7 Burpee + 7 Ring Rows)

10 Hang Power Cleans (135/95)  *BeachFit will do KB Tators

CASHOUT:

75 Ab Mat Sit Ups or Rx+ GHD Sit Ups