Warm up
5 minute full body flow
Then 3 rounds
10 deck squats
50′ death March
5 swimmers
Strength
Front rack step ups
16/12″
8×4 each leg
Single leg DB rdls
8×4 each leg
8×15 banded good morning
WOD
Amrap 11
30 floor press
30 hang cleans
30 bent over row
