Outdoor WOD

A) Deadlifts: 4×6 tempo touch and go deadlifts
3 second descent, very light touch to ground, fast up
Superset with 5 railing pullups or 8-10 railing rows + 30 second 90 degree squat hold with hip circle on
*Only count working sets of deadlifts, not warmup sets
*25 minute time cap

B) 8 minute AMRAP:
20 air squats
15 lateral hops over bar
10 push jerks
Rx: (115/75lb) Rx+ (135/95lb)

Home WOD

A) 4×8/leg db weighted glute bridge thrusts. Superset with 4×8 tempo RDLs (3 seconds down 1 up)

B) 8 minute alt. EMOM:
1) 30 second 90 degree goblet squat hold
2) 10 lat pullovers

C) 8 minute AMRAP:
20 air squats
15 lateral hops over db
10/arm single db push jerks