Outdoor WOD

30 minute alternating EMOM:
1) 1 power snatch + 1 full snatch + 1 overhead squat
2) 10 box jumps
*This should not be super hard for the first half. Modify to step ups as needed.
*Take your time on the barbell complex. No touch and go: reset after the first snatch. If you haven’t touched a barbell in months, keep the weights light and use this an opportunity to groove the motor patterns/technique

HomeWOD

30 minute alt EMOM:
1) 4 db snatch + 3 db squat snatches + 2 db overhead squats
2) 8-10 weighted step ups
*Use same arm for one full round of snatch complex. Switch arms on the consecutive round.
*Modify reps as needed to continue for 30 minutes
* If using a backpack do 4-5 backpack ground to overhead + 3-4 thrusters + 2-3 overhead alt. lunges

Functional Bodybuilding

2 Rounds
8/side Shrimp Squats
10/side Single Leg Glute Bridge
6 V-ups + 6 V-Tucks
20sec Reverse Plank Bridge

A1) Front Foot Elevated Split Squat: 8-10 reps/Leg
A2) Quadruped Row: 8-10 Reps/Arm; Rest 90sec x 3 sets

B1) Crush Grip Floor Press: 10-12 Reps
B2) Alternating Goblet Curtsy Hinge 6-8 Reps/side
B3) Contralateral Plank: 15-20sec/side; Rest 90sec x 3 sets

C) 3 Sets for Quality
12 Crush Grip Row + 30sec Ballistic Row
10 Split Swing + 10 Front Rack Split Squat/side
6-8 Half-Kneeling Clean to Windmill Press/side