WARM UP – MOBILITY
Dynamic joint warm-up, hip rotations, pre-squat hip openers
2 rounds:
15-20 Banded glute steps (red band around feet)
8-10 Air squats / Barbell Back squats @3,1,X,0
12-15 Hollow rocks / Banded Deadbugs

Review Back squat, tempo, and warm-up for WOD A

WOD A
PAUSE BACK SQUAT X 3
Every 3 min x 5 sets:
5, 5, 3, 3, 3 Back squat @3,3,X,2
Start at a light-moderate weight or ~55-60% and build as needed to a heavy set of 3 where ideal positioning and tempo is maintained throughout.

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.

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