A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back squats
10 with empty barbell
8 @ 50%
6 @ 65%

5-3-1
all at max effort load for the day
(25 min)

C
Back squat challenge
Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.
(10 min)D
100 partner wall ball situps
(5 min)