WOD:

#thunder bros

5 Rounds (30 min Cap)

400m Run (20/15 Cal Bike or 500m Row)

10 Plate Front Raises (Choose either a 15, 25, 35 or 45 lb plate)*

15 Ring Rows

10 Overhead Tricep Extension (Choose either a 15, 25, 35 or 45 lb plate)*

15 Diamond Pushups

*If you don’t like to use a plate, use a single DB for those movements.

CASHOUT:

#beach muscle

AMRAP 4

10 Barbell Curls (Switch grip each round – shoulder width and slightly wider than shoulder width)

10 PVC Ab Mat Sit Ups ( Hold PVC on back rack position)

CARDIO WOD (If not wanting to do weights)

#bike
Warm-up: 5min from easy to moderate
30sec moderate (80rpm), 
30sec moderate (85-90rpm)
30sec at moderate/hard pace (90rpm), 
30sec at moderate/hard pace (95rpm)
30sec hard (100rpm), 30sec hard (105rpm)
2min recovery (50rpm)
2x (10min hard (70rpm), 5min easy (85rpm))
Total: 40min 

*Adjust the damper setting to hit the RPMs and the targeted intensity. 
*For example, Rich would might have damper on 1 for easy, 3 for mod, and 5 for hard at 85rpm