Outdoor WOD

A) 4-5 sets x 10
back squats by feel (from the ground)
First 5 reps 3 seconds down-1 sec pause at bottom
Next 5 reps normal tempo
*You can also do this with front squats instead if you don’t want to bring the bar onto your back or if you want a lighter weight to feel more challenging .
Superset with 4 sets of 10/side rainbow planks
B) For time:
21-15-9
db down up devils press (35-50lb/25-35lb)
3x double under
*Use a pair of dbs for devils press. These will be a down up version so you will jump into a plank but you will not do a pushup. So you will just jump back to plank, then jump in and then snatch dbs overhead.

Home WOD

A) 30-20-10
single arm db alt. devils press
3x double under or lateral hops over db
B) 4 sets:
12 goblet squats (first 6 reps: 3 seconds down 1 second pause, next 6 reps no tempo)
Superset with 10/side rainbow planks