Warm up
4 RDS
10 deck squats
10 ring rows
10 Cossack squats
5 compression squats
20 band pull aparts
Strength
Box squat
18-22″
Work up to a heavy set of 5
Perform 3-5 compression squats to prime before sets of squats
WOD
Amrap 9
5 squat clean thrusters
5 strict chin ups
30 double unders