Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups
Strength: Front Squat, De-load
5 x 5 @ 65%
WOD: 3 Rounds
20 Over the bar burpees
10 OH Squats (45-65/65-95#)
5 Pull ups
Cooldown: Mobilize shoulders with bands, roll out and stretch
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