STRENGTH:

Back Squat

2 Rounds:

7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%

Rest approx 2 min between sets.

BeachFit will do:

AMRAP 12

5 HR Pushups

10 MountClimbers or Grasshoppers

20 Air Squats

100m Run

WOD:

#eighteen wheeler

AMRAP 18

18 Calorie Row/Assault Bike

15 Wall Balls (20/14)

12 Plate Ground to Overhead  (Rx+Dumbbell Snatches 50/35)

9 Toes to Bar