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: Front Squat EMOM 12 minutes:

• Even minutes: 5 Front Squats using previous weeks weights
• Odd minutes: 7 Strict Hand Stand Push-ups

METCON:  8 rounds for time:

• 10 x Alternating Leg Overhead Dumbbell Lunges         (50# / 35#)
• 10 x Alternating Dumbbell Snatch                                    (50# / 35#)