Warm up
3 rounds
10 wall squats
10 cossack squats
10 Hindu squats
Then barbell quad smash
3 minutes each leg
Strength
Front squat
10 x 2
Between sets
3-5 compression squats
10-15 band pull aparts
WOD
Amrap 11
20 wallballs
5 burpees
10 cals