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

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