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 (use last weeks 5 rep max for the following)

• Attempt 2 sets of 5 rep max from previous week
• Increase load and complete 1 set of 4
• Increase load and complete 1 set of 3
• Rest as needed between sets

Metcon: Every 4:00 Minutes x 4 Rounds

• 200 M x Row
• 10 x Wall Ball Shots            (20# / 14#)
• 10 x Toes to Bar       (may do GHD instead)
• Rest the remaining time