Outdoor WOD

A) 4×8 front squats by feel.
Superset with 10/leg weighted or unweighted single leg glute bridge thrusts. (rest shoulders/head on box)

B) 4 rounds for time of:
50 double unders
20 barbell back rack weighted box step ups (95/65lb)(20/18′ box)
16 burpees

Home WOD

A) 4 sets of:
10 goblet knees to standing + 10 goblet squats
10 weighted single leg glute bridge thrusts/leg

B) 4 rounds for time of:
50 double unders
30 db weighted box step ups
16 burpees

Functional Bodybuilding Zoom Class

Warm-up:
2 Rounds
6 Yoga Push-ups w/Hip Tap
8 Side Plank Rotations
10 Alternating Cone Touches
12 Hip Hinge Ys

A1) Split Stance Thor Press: 8-10 Reps/arm
A2) Cross-body Split RDL: 8-10 Reps/side; Rest 90sec x 3 Sets

B1) Upright Row: 10-12 Reps/side
B2) Offset Push-up: 10-12 Reps/side
B3) Chop and Lift: 10-12 Reps/side; Rest 90sec x 3 Sets

C) 3 Set Ab Finisher
20 Alt. Leg Raises Over DB/KB
15 Prisoner Arch-ups