Warmup: ROM, dynamic stretches, :30 each Squat hold, Squats, Bird dogs, Pike Push ups, Mountain climbers, Sit ups
Strength: Front Squat
5 x 5 Moderate weight
WOD:
AMRAP in 20 minutes
9 Toes-to-Bars
12 Box Jump Overs
9 Shoulder-to-Overheads
12 Med ball Cleans
Cooldown: Roll out and stretch
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