Warm up
5 Rounds
Run 100
8 overhead squats with a pvc or broom stick
8 pass throughs

Strength
5 sets of 10 overhead squats for QUALITY.
Light weight
Empty barbell or light dumbbell. If you are still working on depth with single arm DB overhead squats or struggle with the movement switch to overhead lunges. 5 each leg 5 sets.. nice and slow

Wod 1- Barbell Version

8 Minutes Amrap
8 push press. 95/65
8 Bent over rows (pull ups if you have a pull up bar)
8 Front Rack lunges (4 each leg)

Rest 4 Minutes

Wod 2
8 Minutes amarp
8 Deadlifts 95/65
8 Push ups
8 Lunges with no weight

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Dumbbell version
8 minutes Amrap
8 Push press (4 each if you have single DB)
8 Bent over rows (4 each arm if you a single DB)
8 Lunges with your dumbbell

Rest 4 minutes

Wod 2 – 8 Minute Amrap
8 dumbbell deadlifts) (4 each side if you only have 1 DB)
8 push ups
8 no weight lunges