STRENGTH:

Back Squat

2 Rounds: 

8 Reps @ 70%
rest 1 minute 
6 Reps @ 75%
rest 1 minute 
4 Reps @ 80%
rest 3 minutes

BeachFit will do:

AMRAP 12

200m Run

20 Lunges (10 leg)

10 Ball Slams

WOD:

#four by four

EMOM x 16 (4 Rounds):

Min 1: 7 Wallballs (20/14) + 7 Pullups (Rx+3 Bar Muscle-ups) 

Min 2:  15 Box Jumps (24/20)

Min 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Scale to Power Clean + Front Squats  **BeachFit will do KB Swing + 7 Goblet Squats

Min 4:  15/12 Calorie Row