Warm up

3 rounds

5 four part squats

5 cat/cows

10 bird dogs total

5 wall walks

Strength

Every 3 minutes for 30 minutes

6 back squats

Between sets perform 3-5 compression squats

15 band pull aparts

Wod

Amrap 11

100 calories

50 strict hspu

25 dB snatches

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