Warm Up: 10 Mins
1:00 /side Front and lateral kicks
1:00 Hip and ankle openers
Then
2 Rounds
Monster Walks (down/back)
8 Banded  Deadlifts (w/band around knees)
8 Banded Thrusters (w/band around knees)

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(6 mins) Every two mins perform
5 Back Squats (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar  until you have achieved the 5 reps.

2 min rest/reset

(9 mins) Every three mins perform
5-8 /leg KB/DB Forward To Backwards Lunge
12-15 KB/DB Sumo Deadlift

Less reps this week, so try and go a little heavier on your super sets

Metcon: 14 Min Cap
For time:
200 Double Unders
15 Thrusters 135/95 Teen 75/65
100 Double Unders
15 Thrusters 135/95 Teen 75/65
200 Double Unders

Scaliong Option 1:
For time:
150 Double Unders
15 Thrusters 115/75 Teen 65/55
75 Double Unders
15 Thrusters 115/75 Teen 65/55
150 Double Unders

Scaling Option 2:
For time:
200 Single Unders
15 Thrusters 95/65 Teen 55/45
100 Single Unders
15 Thrusters 95/65 Teen 55/45
200 Single Unders

Functional Bodybuilding Class

WEEK B Volume week

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises