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

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