A. Take 20 minutes to build to a 1RM Back squat
B. 5 minute AMRAP
10 kb swings @ 70#/53#
20 air squats
10 HR-push-ups
rest walk 2:00 x2 sets
*Goal is same or more reps on 2nd set
Masters
A. Row 500m; rest 2 min x 2
B. EMOM 12 min
min 1: barbell glute bridges with pause at top x 15
min 2: DB bent over flies x 15
min 3: DB OH carry x 30m
C. 3 rounds
20 walking lunges or 10/leg split squat
50m Farmers walk
15 push-ups
10 cal bike