Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Back Squats

• 1 set of 5
• 12 minutes to work up to a 5 REP MAX!!

Metcon:  Alternating EMOM x 14:                 

• Odd Minutes = 4 x Squat Clean & Jerk    (135# / 95#)
• Even Minutes = 8 Burpee Box Jump Overs