Warm up

3 rds

5 four part squats

10 sky reaches each side

60 second supinated hang

11 minutes

Then

3 rds

5 strict press

5 front squat

5 thruster

8 minutes

Strength

5×5 strict press

Between sets

15 band pull aparts

22 minutes

Workout

Amrap 14

7 burpees

14 thrusters

21 cals

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