STRENGTH: (15 min)

Back Squat

78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

BeachFit will do:

12 min AMRAP

5 Ring Rows (Switch grip each round- Palms forward, Elbows high)

10 Jumping Squats 

15/12 Cal Bike

WOD:

#aloha friday (18 min cap)

3 Rounds for time:

400m Run

21 Burpees

*No equipment necessary. The name of the game for this WOD is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out playing with your kids, burpees are everywhere!

OPTIONAL OLY WORK:

Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2