A. GENERAL (6:00)
EMOM 6
1: 45 sec Cossack Squats, assisted as needed
2: 45 sec Air squats
3: 45 sec Squat thrusts

B. MOBILITY / ACTIVATION (5:00)
-Deadbugs
(add medicine ball if desired)
20 total reps

-Quadruped bird dogs
20 reps

-Ankle stretch with barbell, 60 sec

C. SPECIFIC (5:00)
Ramp up Front Squats
10 @ Empty bar
8 @ light
6 @ workout weight

C2. Specific (4:00)
Grab DB for workout
3-5 Burpees
8 Lunges, unweighted
3-5 Burpees over DB
8 Weighted lunges

For Time
20 Front Squats @ 40%

Score: Time
TC: 6 minutes
KG: N/A

Scaling Options
Beginner
15 reps @ light load

Intermediate
As written

Amrap 7 minutes
7 Burpees over DB, lateral
14 Dumbbell Lunges @ 50/35 lbs x 1

Score: Rounds & Reps
TC: 7 minutes
KG: 22.5/15 (12/7.5, 15/10)

Scaling Options
Beginner
7 Burpees step over DBs, lateral
10 DB Lunges @ 25/15 lbs x 1

Intermediate
7 Burpees over DBs, lateral
14 DB Lunges @ 35/20 lbs x 1

3 Sets
10/10 SIngle leg RDL
15 Prone Hamstring curls

Goal: Hamstring development