STRENGTH: (15 min)

Push Press

5 sets of 5 at 75%

(If you do not know your 1 rep Max, quickly build up to a Heavy Single and then use 75% of that load)

BeachFit will do: 

EMOM 12

Min 1: 10/8 AirDyne

Min 2: 10/7 Hand Release Pushups + :20 Sec Plank

WOD:

#wrestle mania (12 Min Cap)

15-12-9-6-3 Deadlifts (225/155) *Approx 50% of 1RM if not at Rx weights
30-24-18-12-6 Ab Mat Sit Ups (Rx+ GHD Sit Ups)

CASHOUT:

2-3rds

30/20 Cal Row

Rest :30 between