Warm up
5 minutes
Cat/cow

Then

3 rds
20 walking hamstring
20 walk-in hip flexor
5 wall walks

50-40-30-20-10
Db snatches
500m row

Post WOD
Empty bar Amrap
7 minutes in heaven
10 hang muscle clean
10 strict press
10 ohs/front squat
10 good morning

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