Outdoor WOD
A) 5×30 seconds on 30 off:
weighted kang squats
Rest 1 minute.
5×30 seconds on 30 off: db seesaw Z-press
Rest 1 minute
5×30 seconds on 30 off:
weighted alt. forward/reverse lunges
Rest 1 minute
5×30 seconds on 30 off seated banded rows

*Can use a db on the back for weighted kang squats or a barbell with light weight on it.
*For weighted lunges can use a barbell with light weight on it or a db

B) 2 sets of:
20 second side plank-20 second hip raises in side plank-20 second leg raises in side plank each side

Functional Bodybuilding Zoom

Warm-up
2 Rounds
10 Prisoner Curtsy Squats
10 Sumo Deadlifts
10 Yoga Push-ups
10 Alt. Cossack Squat to Rotating Lunge Thing

A1) Front Rack Cyclist Squat: 10-12 Reps (Switch Arms Half Way)
A2) Bent Over Elbowing Row: 10-12 Reps/side; Rest 90sec x 3 Sets

B1) Seated Good Morning: 10-12 Reps
B2) Single Arm Push Press (w/3sec Descent): 8-10 Reps/arm; Rest 90sec x 3 Sets

C) EMOM Finisher
12min EMOM

1. 6-8 Split Swing + Snatch/Side
2. 10-12 Split Swing Switches
3. 8-10 Alt. Split Clean to Thor Press