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

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