STRENGTH:

Front Squat

3 at 82%
1 at 88%
3 at 82%
1 at 90%
3 at 82%
1 at 93%

Beach Fit will do:

6rds

10 Single KB Goblet Lunges (5/leg)

:30 Plank

Rest :30

WOD:

#twoforone

AMRAP 15:

15 Wallballs (20/14#)
15 KB Swings (53/35lbs)

Rest 3 min, then..

EMOMx12:

Odd: 12 Toes to Bar or Hanging knee raises
Even: 12 Thrusters (95/65lbs)  *Beach Fit will do DB Thrusters