Outdoor WOD

A) 15 minute EMOM:
Minutes 1-5: 2-3 muscle snatches
Minutes 6-10: 1-2 power snatches
Minutes 11-15: 1-2 squat snatches
*Reset between reps. No touch and go. Increase weight as you go from muscle to power to squat.

B) 15 minute AMRAP for quality
10 pause back squats (155/105lb)
6 strict pullups (on railing or sub rows)
10 pushups
12 goblet jumping lunges (53/35lb)

Home WOD

A) 5-4-3-2-1
turkish get up.
After each round 16 db plank drag throughs.
*Turkish get ups are total reps, not per side. Alternate hands every rep.
B) 15 minute AMRAP for quality:
12 db pause back squats
6 db split stance rows/side
10 pushups
12 goblet jumping lunges