WARM UP – MOBILITY
Hip circles, rotations, lunge stretch, kossack stretch

2 rounds:
16-20 Deadbugs
10-15 Glute bridges
20 Banded glute steps w/ red band
10 Wide stance air squats

Tech/practice Box squat

WOD A
BOX BACK SQUAT X 4
Every 3 min x 5 sets:
6, 6, 4, 4, 4 Box back squat @31X1
– Start at ~60-65% back squat and build each set to a heavy set of 4.
– Use a box/bench set up that puts you at or just above parallel
– Use a wider that normal stance and sit back to the bench/box.
**Optional: use some of your rest time to warm your shoulders up (with a band, hang from a bar etc.)

WOD B
YOU ONLY LIVE TWICE
Complete for time:
3 Rounds:
21 Hand release push-ups
12 Front squats 135/95lbThen, 3 rounds:
12 Chest to bar pull-ups
21 Wallballs 20/14lb

– No rest between workouts, score = total time
– Fronts squat are ideally UB, or 2 sets max first round
– Bring reps down on push-ups to 12-15 as needed, pull-ups 8-10

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