Warm up

4 rounds

10 deck squats

10 Cossack squats

10 lunge and reach

30 second supinated hang

Strength

Box squat

5-5-5-5-5

Deadlift

5-5-5-5-5

Between sets

15 banded hamstring curls

15 banded good mornings

WOD

9 minute cap

4 rounds

Burpees

Pull ups

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