Outdoor WOD

A) Power clean + front squat+ split jerk.
Go every 75 seconds for 10 rounds
*Start at a medium heavy weight. Ascend in weight as form allows or stay at the same weight

B) 15 minute alt. EMOM:
1) 1 turkish get up/arm
2) 4-5 L suitcase deadlifts+ 4-5 L split stance bent over rows rows+ 4-5 R suitcase deadlifts + 4-5 right split stance rows + 4-5 goblet squats
3) 6-7 down up broad jumps (back and forth in lane)
*Rx: (50/35lb db) Rx+ (60-70lb/40-50lb)
*Bring a mat!

Home WOD

A) 15 minute alt. EMOM:
1) 1 turkish get up/arm
2) 4-5 L suitcase deadlifts+ 4-5 L split stance bent over rows+ 4-5 R suitcase deadlifts + 4-5 right split stance rows + 4-5 goblet squats
3) 6-7 down up broad jumps

B) 4 sets for quality:
12 weighted glute bridge thrusts
8 Z press/arm
5 tempo goblet squats (3030)

Functional Bodybuilding Zoom Class

Warm-up:
2 Sets
8/side Rotating Bird Dogs
8/side Figure 4 to Pigeon
8/side Rotational Curtsy Squat
8 Beast to Push-ups

A1) Ballet Squat: 6-8 Reps/side
A2) Single arm Z-Press: 8-10 Reps/arm Rest 90sec x 3 Sets

B1) Single Leg Bent Over Row: 8-10 Reps/side
B2) Shin Box Hip Extensions: 8-10 Reps/side
B3) Overhead Split Squat Isometric Hold: 30sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality:
10 Curl to Goblet Kneeling to Standing
10 Single Leg Hand-Off Swings
10 Skater Hand-offs