Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball thrusters
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds

Back Squat x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max

WOD

Competitive:
5 rounds (17 minute cap)
12 goblet squats (70/50)
10 burpees over dumbbell

Performance:
5 rounds (17 minute cap)
12 goblet squats (50/35)
10burpees over dumbbell (step over allowed)

Lifestyle:
5 rounds (17 minute cap)
12 goblet squats (35/25)
10 no push-up burpees over dumbbell