Warm-up:
½ tabata each:
Air squats
Lunges
Mountain climbers
V-ups

Strength/skill (Rack):
EMOM x 10:
1 Front Squat
3 Back Squats

*Use 69% of Your 1RM Front Squat For All Reps

-Then EMOM X 5:
5-10 strict Toes to bar

Conditioning (floor):
For time (15min cap):
21-18-15-12-9-6-3:
Push press (95/65)
KB Goblet box step-ups (1.5/1, 20”)

OUTSIDE WOD:
6 RFT:
8 Sandbag clean & Jerk (Green/red)
400m Run
100m Sandbag Run
8 Brute Force Burpees