STRENGTH:

#front squats

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

BeachFit will do:

On the 2:00 x 5 Sets:

10 KB Goblet Squats + :20 Plank

WOD:

#workaholic

3 Rounds:

30/20 Calorie Row  (Assault Bike 21/15)
15 Chest to Bar Pull-ups (Scale to Pullups or Ring Rows

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

CASHOUT:

1-3 Sets

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (50ft with Right, 50ft with Left)
25 Barbell Good Mornings (Rx+Hip Extensions)
12 Single Dumbbell Box Step-ups (24/20)