Warm Up
3 rounds of:

DB push press x 5 each side
DB single arm overhead reverse lunge x 5/side
DB single arm overhead carry x 25 yds/ side
DB single arm front rack carry x 25 yds./side
DB half kneeling lift & chop x 8/side https://www.instagram.com/p/BnrWEkWlIpF/


1. Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/
2. Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/

Skill: box squats

5 sets of 4 reps with bar racked on the back @45-55% of back squat- only add load to bar if you can keep good form

12:00 AMRAP
cal bike x 14/10
KB thrusters x 8 35/26#
lateral burpees over parallette x 6