STRENGTH:

Every 2 minutes for 14 min:

#back squats

5 Repetitions @ 78%

3 Repetitions @ 82%

1 Repetition @ 86%

1 Repetition @ 88%

1 Repetition @ 90%

#front squats

4 @ 73%

4 @ 76%

4 @ 79%

BeachFit will do:

AMRAP 14

8/6 Cal Bike

10 Goblet Squats

12 Ab Mat Sit Ups  *Weighted if desired

WOD:

#freddy kruegar  (7 min Cap)

21-15-9:

Kettlebell Swings (70/53) *American Rx’d today

Lateral Barbell Burpees

This is a sprint!!

CASHOUT:

Every 2:00 x 5 Rounds:

20/14 Calorie Row  (Bike 15/10)

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

*Scale to Inverted HSPU or Seated DB Press

Optional Thunder Bro Cashout:

Tabata DB Floor Press 

:20 on/:10 off for 4 minutes.  Looking for 10-15 Reps per :20

:10 Rest DBs are in lock out