Author:

Outdoor: Chipper: Runs and Back, Front and Overhead Squats

For time:
Run, 400 m
30 Back Squats, 95/65 lbs
Run, 400 m
20 Front Squats, 95/65 lbs
Run, 400 m
10 Overhead Squats, 95/65 lbs

Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
Run, 400 m
15 Push Press, 95/65 lbs
15 Sumo Deadlift High-pulls, 95/65 lbs

@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls

For time:
Run, 800 m
— then —
3 rounds of:
21 Kettlebell Swings, 53/35 lbs
15 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
— then —
Run, 800 m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)

Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers

2 Rounds of 10 reps
-Air Squats
-Push-ups

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press

Complete as many rounds as possible in 10 mins of:
1 Deadlift, 115/75 lbs
1 Hang Power Clean, 115/75 lbs
1 Front Squat, 115/75 lbs
1 Push Press, 115/75 lbs

Any time the weight settles on the ground perform 5 Burpees.