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 8 reps / build

Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

22-16-10

COMPETITIVE

Front Rack Barbell Lunges (95 / 65)
Ring Dips

PERFORMANCE

Front Rack Barbell Lunges (65 / 45)
Feet Assisted Ring Dips

LIFESTYLE

Front Rack Barbell Lunges
Push-ups – Toughest possible variation for 10 unbroken reps