STRENGTH:

Front Squat (12 min)

60%/2
70%/2
75%/2
80%/2

BeachFit will do: 

2,000m Row – Every 250m, get off rower and do 3 Burpees 

WOD:

#bells and whistles

21-15-9

Hang Squat Cleans (95/65lbs)

Handstand Pushups  (Scale to Inverted HSPU or Hand Release Pushups)

600m Run after each round

BeachFit will do:

21-15-9 

Goblet Squats

KB Swings

600m Run after each round

CASHOUT:

#GTL2

10-1 

Ring Dips/Bench Dips

Hollow Rocks

ADDITIONAL OLY WORK:

Snatch

60%/2
70%/2
75%/2
80%/1
85%/1
(90%/1)2

Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2