Outdoor WOD

A) Tempo Front squats:
4 sets x6 reps
tempo 4 seconds down, fast up

B) 1-2-3-4-5-6-7-8-9-10
supine bent over row + curl + supine press complex
windshield wipers (per side) with barbell locked out over chest
broad jump
*20 minute time cap
*Quality emphasis Rx: 75/55lb, go heavier as desired

Home WOD

A) 4×10 tempo goblet squat (4 seconds down- fast up)
Superset with 30 second arch hold

B) 1-2-3-4-5-6-7-8-9-10
db bent over row + curl + press complex
windshield wipers (per side)
broad jump
*Hold one db with hands on head of db.