Outdoor WOD

A) 4×8 front squats
First 4 reps, 2 second pause at bottom
Next 4 reps, no pause
Superset with 5 split stance deadlift + 5 split squat (each leg)
*For these, hold 1 db in each hand. Start in split stance and do 5 deadlifts, aiming for dbs to touch in line with back of heels. After 5th deadlift, stand up tall and touch back knee to ground for 5 split squats. Then switch legs
B) 13 minute AMRAP:
35 double unders or lateral hops over db
15 db push press (35-50lb/25-35lb)
10 burpees

Home WOD

A) 13 minute AMRAP:
35 double unders or lateral hops over db
20 (10/side) single arm db push press
10 burpees
B) 4 sets:
10/leg (weighted) single leg glute bridge thrusts
5 db split stance deadlifts + 5 db split squats/side
30 second hollow hold