STRENGTH:

#back squat  (16 min to complete.  Go at own pace)

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

Approx 2-3 Minutes Rest 

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

Approx 2-3 Minutes Rest 

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

BeachFit will do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Alternating Goblet Lunges

12 Sit ups

WOD:

#flintstones

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Assault Bike, Row or Erg Bike

30 Toes to Bar  *Scale to hanging knee raises

20 Alternating Dumbbell Snatches (70/50)

CASHOUT:

#body armor

For Quality, 1-3 Sets:

:20 Seconds L-Sit (Parralettes if possible, otherwise hang from rig)

:30 Seconds Barbell Good Morning Hold  (Rx+ Hip Extension Hold)

:40 Seconds Tempo Back Squat* 

Rest up to 2 Minutes Between Sets 

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up