STRENGTH:

Front Squat  (15 min Cap)

5 sets of 4 reps @75%

BeachFit will do:  (EMOM 12)

Min 1: 5 Heavy Goblet Squats + 10 Plank Taps (R/L=1)

Min 2: 5 KB Rows Each Side + :10 Sec Superman Hold

WOD:

#perfect 10 

10 Rounds: (25 min Cap)

5 Squat Cleans (135/95lbs) (Rx+155/105lbs)  *BeachFit will do KB Tators

10/8 Cal Bike or Row (If needed can run drive sprint)

30 Double Unders  (Scale to 60 Singles)

Rest 1:00 Min Between Rounds

ADDITIONAL OLY WORK:

Clean & Jerk 
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

Clean Pull
(95%/3)4