STRENGTH:

#front squat

Every 1:30 for 9 min:

4 @ 76%

4 @ 76%

3 @ 81%

3 @ 81%

2 @ 86%

2 @ 86%

BeachFit will do:

AMRAP 9

5 DB Row per side

7  Pushups *Scale to 14 Plank Taps

9 Air Squats

11 Mountain Climbers per side 

WOD:

#twist and shout

AMRAP 14:

1 Power Snatch

2 Overhead Squats

3 Power Clean and Jerks

40 Double-Unders *Scale to 80 Singles

Rx Barbell – 115/80  Rx+135/95lbs

*BeachFit will do:

2 DB Snatch

4 DB Goblet Front Squat 

6 DB Hang Clean and Jerk (3 Each Side)

80 Single Unders 

CASHOUT:

1-4 Rounds

:20 Ring Dip Support Hold

:25 Hollow Body Hold (Rx+GHD Supine Hold)