Monthly Mobility:

https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be

Strength: Back Squat
establish 5RM.

MetCon:21-15-9
OH Lunges (each leg)
Burpee

A)20/10kg bumper plate-burpee
B) 30/20 kg barbell-burpee OTB
C+D)42.5/30kg-Burpee OTB