A. Overhead squat – 4×4@80%. This is the same weight as last week, but do an additional rep in each set.
B. 4 rounds for time:
4 laps sandbag run
16 strict pull-ups (scale as needed)
8 pistols/leg (scale to 16 goblet squats).
C. 3 max effort sets of stir-the-pot on the exercise ball. And no, you’re not allowed to use a medicine ball for these, because it makes the movement significantly more stable — which is not what we’re looking for in this movement.