STRENGTH:

Back Squat (15 min)
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

BeachFit will do:

12 Minutes of:

:30 AirDyne Bike :30 Off  (Approx 5 Cal)

:30 Air Squats :30 Off (Approx 15)

WOD:

#Isabel (8 Min Cap)

30 Snatches for time (Scale to Clean and Jerks if needed) 

BeachFit will do 60 Plate Ground to Overhead (45/35lbs)

Rest 3 min, then..

#midline

4 super sets of:

25 Weighted Ab Mat Sit Ups (Rx+ GHD Situps)
25 Barbell Good Mornings ( 45/35lbs)

Driveway Run (100m) after each round