Warm up
3 Rounds
20 Doubles or jumping jacks
10 Air squats
10 Lunges

Go through each movement weighted for a few reps before you start the workout

Fun one today, hope you are ready to be sore. Not overly concerned about a score today, just make sure you are working the entire 30 seconds. They’ll be 5 sets of 30 seconds of work in each movement
***Don’t forget the second part of the workout below the picture!
5 Minutes of
30 Seconds max dumbbell front squats or barbell squats 95/65
30 Seconds rest

Straight into
5 Minutes of
30 seconds of max rep front rack lunges with 1 or 2 dbs, or a barbell 95/65
30 seconds rest
95/65

Straight into
5 minutes of
30 seconds max rep of 1 or 2 db deadlifts or barbell deadlifts 95/65
30 seconds rest
Set up your smart wod timer ap like the picture below. Don’t miss the extra work under the wod ap timer pic

For time- 30 single dumbell devil presses
OR Barbell version

20 Rounds
1 Burpee
1 power snatch 95/65