WARM UP – MOBILITY
Quick dynamic joint warm-up & stretch
Then, with a light – moderate KB:
10 Goblet lunges
10 Romanian deadlifts
15-20 Hollow rocks or 20-25s hold
15 Glute brides
10 Iron crosses
10 Goblet Kossack squats / Lateral lunges
10 Goblet squats

Tech: Box squat set up, technique and tempoWOD A
BOX BACK SQUAT X 10
BACK SQUAT
Every 4 min x 4 sets:
10 Box back squats @3,1,X,1
– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.
– Start at a light-moderate weight (55-60% of 1RM BS) and only build if you are maintaining tempo and good bar speed on the way up. No slow grinding reps today.WOD B
GUT CHECK
Complete for time:
30-20-10: Goblet squat (32/24kg)
30-20-10: Toes to bar
3-2-1: Rope climbs

Busy classes group in 3-4’s sharing a rope and stagger your start by 1 min each.
15 min time capOptional Conditioning
SKI ERG & BURPEE EMOM
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)

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