Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats w/PVC
Strength: Front Squat
Warm up to 65%, then find a new heavy single 5 x 1
WOD: 20 minutes AMRAP
3 handstand pushups
5 burpees
7 toes to bar
10 squats
Cooldown: Roll out and stretch
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