WOD

Warmup:
3 Sets
10 Barbell Hip Thrusts
20 Plank Army Crawlers
20 Single Leg Cone Touch Alternating

A) Front Squat

20X1; 2.3.4; (drop set – 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per set); rest 2mins x 3 sets

B1) Front Foot Elevated Back Rack Split Squat

6″ step; 30X0; 3-5/leg; rest 60sec x 3 sets
*up from last week

B2) Kettlebell Cross Body Carry

20m/arm; rest 60sec x 3 sets

C1) Wide Grip Strict Pull Up

AMRAP in 40sec; rest 60sec x 3 sets

C2) Dumbbell Z-Press

See-Saw Style – alternating arms press; 6/arm; rest 60sec x 3 sets

D) 3 Sets – For Quality

20 Alternating DB Curl and Press
20-30sc L-Sit Fluter Kicks