Warm up
5 rounds
3-5 scales each leg
5 deck squats
100’ oh carry each arm
5 lateral step ups each leg
Strength
Front squat
6-6-6-4-4-2-2-1-1-1
Between sets 15 band pull aparts
2-5 compression squats
Wod
Amrap 11
10 burpee plate hops
10 dB snatches
Warm up
5 rounds
3-5 scales each leg
5 deck squats
100’ oh carry each arm
5 lateral step ups each leg
Strength
Front squat
6-6-6-4-4-2-2-1-1-1
Between sets 15 band pull aparts
2-5 compression squats
Wod
Amrap 11
10 burpee plate hops
10 dB snatches