Warm up
4 rounds
5 four part squats
10 sky reaches each side
10 Cossack squats
10 Hindu squats
Strength
Back squats
Every 4 minutes for 28
3 back squats
Prime with 10-20% static hold
Goal is to get heavy
Wod
Amrap 12
5 hang squat cleans
5 front squats
5 thrusters
15 burpee bar hops
Home Wod
Perform same warm up
Amrap 15
42 lunges (total)
30 sit ups
18 mountain climbers
6 eight count bodybuilders