Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
  • Tempo 3 seconds on the way down, 1 second hold at the bottom, 1 second to restart, 0 seconds rest
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill: Front Squat

• EMOM 12 Minutes:
  • Even minutes: 6 Front Squats at 185/135 lbs (may need to pull from the ground)
  • Odd minutes: 6 box jumps 30/24 in

METCON:      Every 4:00 Minutes x 5 Rounds    (athlete may perform as an EMOM x 20)

• 30 Double Unders
• 12 x Wall Balls                                              (20# / 14#)
• 30 Double Unders
• 12 x Alternating Med-ball Lunges             (20# / 14#)
• Rest the remaining time