Warm Up
Mobilize hips and ankles

3 rounds

5 burpees to target
20 walking lunges
10 V-sits

Technique
Bulgarian split squat technique

– Head up, keep knee pushing out slightly
– Squat width apart, pressing leg 3 feet in front

Strength
SPLIT SQUAT
Bulgarian split squats
8 – 8 – 8 – 8 (each side)

Head up, keep knee pushing out slightly

Metcon
CF.18.07.30
WOD OFF qualifier 3
15 – 12 – 9
Barbell thrusters
Bar facing burpees

rest 4 minutes
9 – 12 – 15
Barbell thrusters
Bar facing burpees

16 minutes time cap

RX: 45/30
SCALE: 30/20