Warm Up:
6 Minute AMRAP:

8 Hollow Rock
8 Arch Rock
6 Inch Worms
10 Kang Squats

Strength (Lower Body)

3 Super-Sets of:
12 Alt. Front Rack Lunges
12 Good Mornings
Max. Effort Arch Hold

– rest as needed between sets –

WOD

EMOM x 12 Minutes: (work for 50 sec. / rest 10 sec.)
1. Bent over Row
2. Hang Clean & Jerk
3. Weighted Squat Jumps

Weekly Challenge:
Max Effort: Max Reps Air Squats without breathing