STRENGTH:  (12 min)

Back Squat

3 sets of 2 at 65% of 1RM

BeachFit Strength will do:

10 Min AMRAP

Run to Drive

10 KB Squats (Front Rack)

20 Plank Taps (R/L=2)

WOD:

#up and over

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 Power Cleans (155/110lbs) Rx+ 185/135lbs

9 Ring Muscle ups (can sub Bar Muscle Ups if desired)

**If no Muscle Ups..yet..do WOD below:

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 Power Cleans (155/110lbs) Rx+ 185/135lbs

9 Chest to Bar/Pullup or Ring Row 

9 Ring or Bench Dips

BeachFit will do

3rds for time:

15 Burpee Box Jump Overs (24/20)

12 KB Tators

9 Ring Rows

9 Bench Dips