WOD

Mobility
PVC Pipe Warm-Up

Primer
3e/leg 3-Way Lunges
10 Glute Bridges (1sec pause @ top)
12 Alternating Quadruped Shoulder Taps
10 BW Squat Jumps

Quadruped Shoulder Taps: https://youtu.be/A44bJNqJIw8

Strength
Front Squat: Build to a heavy, but perfect, 1RM

Conditioning
“The Chief”
Max Rounds in 3 Minutes of:
3 Power Cleans (135/95)
6 Push-Ups
9 Squats
Rest 1-Minute

Repeat for a total of 5-cycles (19 minutes total)