Functional Fitness

Warm up:

2 Rounds for quality:
10m Walking lunges
10m Reverse walking lunges
10m Duck walk
10m Quadruped walk
10m Broad jumps

Strength: Back squat

Warm up: Body weight only
10 Narrow stance air squats
10 Wide stance air squats
20 Hip flow
10 Deck squats

With an empty barbell:
5 Squat jumps
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves

Paused Back Squat + Back Squat
5 x 1+2 @ 70-80%, go every 3 min.

WOD prep:
4+4 DB Front rack walking lunges
4 DB-facing burpees

4+4 DB Deadlifts
4+4 DB Hang power cleans
4+4 DB Squat cleans

WOD:

For time:
30m DB Front rack walking lunges 2 x 22.5/15kg (3 x 10m)
30 DB-Facing burpees
30 DB Hang squat cleans 2 x 22.5/15kg
30 DB-Facing burpees
30m DB Front rack walking lunges 2 x 22.5/15kg (3 x 10m)

Time cap = 12 min