SKILL:every 4:00 for 16:00:10 tempo back squats8-10 strict pull ups  WOD:every 3:00 for 15:00:30 air squats10 burpees30 hollow body rocks •rest reminder

SKILL:3 supersets:8 tempo bench presses20 dumbbell hip thrusts10/10 jumping bulgarian split squatsrest 2:00 WOD:3 rounds not for time:500m row/ .9/.7 bike 10/10 front rack barbell step ups15 barbell bicep curls