WOD
Primer
2 Rounds
5e/dir Stir the Pot (Medball)
6-8 Empty BB Squats w/ Hip Circle
10 KB Z-Press
Strength/Speed
Tempo Back Squat: 5 sets of 4 @ 42X2 Tempo
*build in load, eXplode up as fast as possible
Conditioning
In teams of 2, 12 rounds for time, alternating rounds:
9 UB Thrusters (95/65)
9 Burpees Over Bar
*can be done solo with 1:1 rest