STRENGTH: (20 min for both)

Clean & Jerk

60%/2
65%/2
70%/2
75%/2
80%/2

Front Squat

3 sets of 4 @80%

BeachFit will do:

15 min AMRAP

10 Plank Taps (R/L=1)

10 KB Swings

10 Goblet Squats

200m Run

WOD:

#front and center (12 min Cap)

3rds for time:

21/15 Cal Row, Bike or Ski Erg

15 Pull-ups

9 Burpees

CASHOUT:

1-3rds

1 min Front Rack KB Hold

:30 Sec L Sit