Outdoor WOD

A) Lower body accessory work. 4 sets of :
8-10 reps per side of (1 db split squat + 1 split stance RDL)
Superset with 10 db front rack cossack squats
Rest 2 minutes after each set

*For split squat/RDL, hold one db in each hand at sidea. In split stance, drop back knee to the ground for split squat. Then once you stand up, stay in the split stance and perform a RDL. That is one rep. Stay in split stance until all 8-10 reps on that leg are complete. For cossack squats you can hold both dbs in the front rack or modify to one db in the goblet position.

B) 14 minute AMRAP
Buy in: Building lap
In remaining time ascending ladder of 2-4-6-8-10-etc etc
box jumps (24/20″)
db power cleans (Rx: 35-40lb/25-30lb. Rx+: 50/35lb)
rainbow planks

*If air quality is bad and you aren’t comfortable running sub 1 minute left side plank + 1 minute right side plank + 30 second 90 degree squat hold for building lap run. Do remaining AMRAP at a steady pace and you can sub step ups for box jumps as needed

Functional Bodybuilding Zoom

Warm-up:
2 Rounds
10 Alt. Prisoner Curtsy Squats
10 Alt. Body Weight Windmills
10 Alt. Beast to Leg-Through

A1) 1 1/4 Split Squat: 6-8 Reps/side
A2) Cross-Body Bent Over Row: 10-12 Reps/Arm; Rest 90sec x 3 Sets

B1) Goblet Cyclist Squat: 8-10 Reps
B2) 1 1/4 RDL: 8-10 Reps
B3) Loaded Good Morning Hold: 20-30sec; Rest 90sec x 3 Sets

C) 4 Sets Interval Finisher
40sec Work/20sec Rest
Weighted Russian Twist + V-Up
Cossack Squat + Goblet Squat Complex
2 Push-ups + 2 Shoulder Taps