Front squat 2 RM, then max reps Back squat @ same weight

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(25)
8 goblet squats (2 sec dwn-3 sec hold-2 sec up)
24 alternating sit ups
4 renegade rows(each one counts)
24 jump rope
8 reverse lunge w/dumbbell curl

Finisher
1:00 plank
1:00 butterfly stretch

WOD

AMRAP 14
10-15-20-25-30-35...
Push Ups
Air Squat
V-Ups
Box Step Ups 24/20"

AMRAP’10
5 pull up
8 DB snatch 22,5/15kg
11 burbee over DB

Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

RCVR(30)
walk, jog, yoga...

Finisher
30 abs of choice
1:00 child's pose

1RM from salikisat

4 Rounds
10 /10 tricep kick backs
1 Min plank
Rest 1 Minute x4

For Time;
3 Rounds
50 Air Squats
50 burpees

Deadlift on a plate 6-6-6-6 reps