Outdoor WOD

A) 5×5 tempo back squat
@challenging weight of choice.
* You can stay at the same weight or ascend in weight
*Tempo is 3 seconds down-3 second pause-3 seconds up.

Superset with 1 per side of
5 single arm kb floor press + 1/2 turkish get up ( to standing) + 5 single arm strict press+ 1/2 turkish get up (to lying back down).

B) 11 minute AMRAP:
4 power snatch (135/95lb) or (155/105lb)
8 burpees
12 American kb swings (53/35lb)
*Choose a snatch weight that is medium heavy and has to be done as drop and go reps, but doesn’t keep you standing around

Home WOD

A) 4-5×8 tempo goblet squats
*3 seconds down-3 second pause-3 seconds up.
Superset with 1 per side of
5 single arm kb floor press + 1/2 turkish get up ( to standing) + 5 single arm strict press+ 1/2 turkish get up (to lying back down)

B) 12 minute AMRAP:
6 alt. db squat snatches -8 burpees-12 kb/db swings