WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning

Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other.

2) 3 rounds AQAP:

50 Double-unders

15 Deadlifts 185/135

9 Bar Facing Burpees

Extra:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE