WARM UP – MOBILITY
Quick dynamic warm-up + hip stretch out
then;
2 rounds with an empty barbell:
10 front rack lunges
10 front squats
10 Glute Bridge w/ barbell in the hips
10 Deadbugs (slow and controlled – no barbell)

WOD A
BACK SQUAT X 6
5 min to warm-up then;
Every 3 min x 5 sets:
Sets 1-3: 8 reps @ 65% of 1RM
Sets 4-5: 6 reps @ 70% of 1RM

WOD B
HUMBLE PIE
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar

“Rx”: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.

ACCESSORY
4-5 min cooldown Row or Run
10-15 min: Roll and stretch