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Warm-up
AMRAP 5 Minutes
Row 1k or Bike 1500m
Max Lateral Jump Squats over the Rower in remaining time
*should have at least 45 seconds for squats
-Then-
Stretch: Front Split hold :90/side

Strength:
Back Rack Lunges
5×10
Heavy/Unbroken

LITE= Use DBs for lunges in front rack.

Metcon:
RX
AMRAP 15 Minutes
Row 2k or 4k Bike or 1 mile Run
50 Sumo DLHP 95/65lbs
Max Rep Single Arm Dumbbell Push Press 70/50lbs
(Switch arms anytime)

LITE = Use KB for SumoDLHP

Side Work:
4 Rounds
50 Air Squats
35 Push Ups
20 Chest to Bar
Rest 2:00