STRENGTH: (15 min)

Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

Beach Fit will complete:

EMOM 12

Min 1: 10 KB Lunges

Min 2: 20 Plank Taps (R/L=2)

WOD:

#guts and glory

For time: (25 min Cap)

21 – 15 – 9 (Run 400, 300, 200)
Bike for Calories
Thrusters (95/65#) Rx+115/75lbs  **Beach Fit Wall Balls

Directly into:

15 – 12 – 9 (Run 300,200,100)
Calorie Row
Hang Squat Cleans (95/65#) Rx+115/75lbs **Beach Fit KB Swings

Directly into:

12 – 9 – 6
Over-the-Bar Burpees 
OHS (95/65#) Rx+115/75lbs **Beach Fit Goblet Squats

**Due to class size and equipment,  athletes can start at any segment just as long as to complete all 3 segments. **Athlete can do the running option if equipment becomes unavailable and they don’t wont to wait.