2 Sets:
1:00 Cardio (your choice)
10 Front Squat (45/35)
5 Squat Clean (45/35)
10 PVC Passthrough
5 Squat Snatch

-Then-

Build to Front Squat weight.

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

With a partner, complete for time:
50/45/40 Calorie Bike
50 Front Squats (155/105)
50/45/40 Calorie Bike
100 GHD or AbMat Sit Ups
50/45/40 Calorie Bike
50 Overhead Squats (115/80)
50/45/40 Calorie Bike

OPTIONAL TODAY:
6-10 Minute EMOM:
Odd Minutes: 14 Pistol Squats
Even Minutes: 9 Handstand Pushups