Outdoor WOD
A) ) 5×5 tempo back squat heavier than 2 weeks ago
Each rep 3331
(3 seconds down-3 second pause-3 seconds up. 1 second reset at top)
*Superset with 10-15 banded lat pull downs + 10-15 banded tricep extensions and 10m forward + 10m backward weighted tabletop bearcrawl

*Get at least 4 sets in of accessory work if limited on time. For bear crawl, place one of your plates on mid low back and go up and down the length of your parking spot, forward and then backwards.

B) For time:
5-10-15-10-5
deadlift
bar over burpee
2x jumping lunge

*10 minute time cap
*Rx: 155/105lb Rx+: 185/135lb
*So jumping lunges are 10-20-30-20-10 total reps

Home WOD

A) 4-5×8 tempo goblet squats.
3 seconds down-3 second pause-3 seconds up.
Superset with 10 diamond pushups +
10m forward + 10m backward weighted tabletop bear crawl

B) For time:
5-10-15-10-5
db suitcase deadlift per side
burpee over db
2x jumping lunges.