Strength

Tempo Front Squats (4-2-X-1) (Home version: Weighted Goblet Hold Squats)

 5 x 5

WOD

20 Min AMRAP

 100m Overhead Single Arm Kettlebell / Dumbbell Walk
 20 Goblet Hold Reverse Lunges
 10 Push Presses each arm

WOD (Home Version)

20 Min AMRAP

 150 Steps Overhead Single Arm Weighted Walk
 20 Reverse Lunges per Leg
 5 Handstand Push Ups / Wall Walks