STRENGTH:

#back squats

Every 2 minutes

6 Repetitions @ 74%

4 Repetitions @ 79%

3 Repetitions @ 82%

2 Repetitions @ 85%

#front squats

5 @ 69%

5 @ 72%

5 @ 75%

BeachFit will do:

AMRAP 14

10 Suitcase Deadlifts R

10 Suitcase Deadlifts L

15 Mountain Climbers

200m Run

WOD:

#freedomsauce

4 x AMRAP 3’s, resting 3:00 between.

0:00 – 3:00
21 Overhead Squats (95/65)  *Scale to Front Squats  **BeachFit will do KB Goblet Squats
21 Lateral Burpees 
Max Calorie Row or Bike

… Rest 3:00 – 6:00…

6:00 – 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees 
Max Calorie Row or Bike

… Rest 9:00 – 12:00…

12:00 – 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees 
Max Calorie Row or Bike

… Rest 15:00 – 18:00…

18:00 – 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees 
Max Calorie Row or Bike