WOD Di

Warm-up
2min single under
then
3x
10 squats
10 swings
3x
10 superman
10 hollow rock

Basic Strength
Back Squat (1×7)
5×7 w/ 2sec pause in squat
*first set @55%
*increase weight as needed

then

3x superset
10-12 3/4 gakk squats
10-12 db lunges each leg
*90-120sec rest
*increase weight as needed

then

3-4x 8 jumping squat w/ empty barbell