8min dynamic movement

30 banded good mornings
30 banded sumo stance good mornings
20 goblet squats

back squat warm up
1x20 with barbell focus on good technique
2x8 @ 35%
2x4 @ 45%
1x3 @ 60%

Weightlifting

Back Squat (3x12 @ 55% )

Metcon (Time)

3 rounds for time
20 wb 20/14
15 T2B