Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts


Strength
Squatober Day 8
Back squat
5 reps @ 60%,65%,70%
4 reps @ 75%, 75%


WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"



https://youtu.be/2TNtOSzpcYA

Core Workout #4
3 sets of:
L-Sit Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps (5/side)
Straight Body Crunch x 15 reps
Straddle Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 15 reps
Rest as needed