WOD
On a 20:00 clock:
Build to a 3-rep-max front squat (3:00 rest between sets)

Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.

PUREFIT
4 Rounds
12 Ring assisted single leg squats/or to box
100M Waiters Carry, switch at 50M
12 Goblet squats
200M

Finisher:
4 Rounds
:20 hollow hold
10 alternating superman, hold 3 sec at top