Warmup: 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

• 10 Minutes to find your 5 Rep Max
• 6 warm up sets/different loads before attempting

Metcon :        7 Rounds for Time   

• 10  x  Alternating Pistol Squats
• 10 x Burpees