Warm Up

30 seconds work / 10 seconds rest x 2 rounds

Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press

Back Squat Demo/ Practice/ Form checks

Strength

Back Squats

Every 2.5 minute on the minute x 3 rounds
Back Squats x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps

Sandbag Hug

1 minute work / 1 minute rest x 3 rounds

WOD

6 Rounds for Time

COMPETITIVE

25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)

PERFORMANCE

6 rounds for time

25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)

LIFESTYLE

1.5 minute Row
12 Thrusters