Warm Up
3 sets
Death march x 20 steps
Turkish get ups x 3 each side
Hollow body bounces x 30 seconds youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be

Squatober
1. RNT split squats x 10 each side with weight
2. wall sit in a squat 1:30
3. banded step outs x 30 each side


WOD
"Time to Cap Me!"
with a partner
25:00 time cap
100 box jumps 24/20"
100 front squats 75/55 45/35 or a goblet
100 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time
*one work, one rest