Outdoor WOD

5 rounds for total time:
10 alt. db snatches (50-70lb/35-50lb )
20 burpees
30 air squats
Rest 2:30 minute after each round.

Functional Bodybuilding Zoom

Warm-up:
2 sets
10 Bird Dogs/side
10 Bridge-ups
10 Body Weight Geofferson Curls
5 Plank Walk-outs + 5 Plank to Down Dog

A1) Single Leg Hip Thrust: 8-10 reps/side
A2) Glute Bridge Prayer Press: 8-10 reps Rest 90sec x 3 Sets

B1) Cross-body Geofferson Curls: 6-8 Reps/side (3sec Down/Up)
B2) Alt. Kneeling Hip-to-Halo: 8-10 Reps/side; Rest 90sec x 3 sets

C) 3 Sets for Quality
8-10 Bicep Curl Eccentrics (3sec) 
10-12 Kneeling Tricep Extensions
12-14 Supinated Leg Lowering (3sec descent)