STRENGTH:

#back squats

Every 2:30 min complete…

10 Reps @ 73% of Back Squat

8 Reps @ 78% of Back Squat

6 Reps @ 83% of Back Squat

4 Reps @ 88% of Back Squat

2 Reps @ 93% of Back Squat

BeachFit will do:

EMOM 10

7/5 Cal Bike + 10 KB Swings 

WOD:

#higher gear

AMRAP 18:

21/15 Calorie Bike

18 Alternating Jumping Lunges

15 AbMat Sit-Ups

12 Hand-Release Push-ups

9 DB Clusters (50/35lbs)

CASHOUT:

#strict gymnastics

AMRAP 7:
5 Strict Ring Dips
:10s Static Inverted Row Hold (Video)
:15s Static Double Kettlebell Squat Hold (Video)

Rest 2:00

Accumulate 1:00 in an L-Sit (No more than 6 sets)
*Every break on the parallettes:
15 Banded Good Mornings (Video)