STRENGTH:

Front Squat  (15 min)

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

BeachFit will do:

EMOM 12

Min 1: Sled Push Down and Back  + 5-10 Jumping Squats

Min 2: :20 Plank + :20 Superman

WOD:

#Jackie (13 min Cap)

1,000m Row

50 Thrusters (45lbs)

30 Pull-ups

Scale to 2 rounds,

500m Row

25 Thrusters

15 Pullups/Ring Rows

Rest as needed, approx 5 minutes, then..

1-3 Rounds:

20/15 Cal Bike
20/15 Cal Row

Rest 1:00 after the 2 movements. 

ADDITIONAL OLY WORK:

Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)3

Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)3