Warm up

4 rounds

60 second supinated hang

3 Cuban press

5 prone press

10 cossack squats

10 Spanish squats

5 deck squats

Strength

5×5 box squat

Between sets

15 banded pull throughs

WOD

Amrap 14

200m farmer carry (left out, right back)

10 DB snatch

10 hspu

10 toes to bar

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