Squat Are Us

Strength:
Back Squat
3-3-3-3-3
Build To A Heavy 3

Workout:
50 Kettlebell Swings (53/35)
50 Goblet Squats
50 Sumo Deadlift High Pull
30 Kettlebell Swings (53/35)
30 Goblet Squats
30 Sumo Deadlift High Pull

Extra Credit:
3 Rounds
10 Wall Climbs
15 PVC Pipe Sit Ups

Recovery:
Couch Stretch
Pigeon Pose

You Want Some Mo?
8 Rounds
30 Second On
30 Seconds Off
* On Echo Bike
*Try To Be Within 3 Cals From The Previous Round

Me and You, and You and Me

Game:
Bear Crawl Tag

Workout:
20 min As Many Rounds As Possible
5 Burpee to Target
10 Pull Up
15/12 Calorie Row
*Alternate Rounds with Partner

Extra Credit:
3 Rounds
20 Banded Hip Bridges
10 Barbell Row

Recovery:
Banded Doorway Stretch
Banded Hamstring Stretch

You Want Some Mo:
Clean Pull + Below Knee Clean Pull + High Hang Power Clean
(1+1+1) @ 60% 3 sets
(1+1+1) @ 65% 3 sets
(1+1+1) @ 70% 3 sets

Chubby Nancy

Skill:
Overhead Squat

Workout:
3 Rounds
600m Run
15 Overhead Squat (135/95)

Extra Credit:
3 Rounds
10 Single Arm Upside Down Kettlebell Press
2 min Plank

Recovery:
Banded Bully Stretch
Flag Pole Stretch

You Want Some Mo:
4 Rounds
8 Toes to Bar
6 Pull Up
4 Chest to Bar
2 Bar Muscle Up
*Modify reps as Needed
**Rest As Needed Between Sets

Option 2:
4 Rounds
8 Kipping Swing
6 Kipping Knee Tuck
4 Pull Up
2 Chest to Bar