A. Warm Up

3 rounds NFT

20 seconds tuck L hang

20 seconds dip support (ring or bar)

1-3 wall walks

20 Banded Hip Thrust

B. Strength

Back Squat

4 sets of 4 reps @ 22X1 Tempo

Every 3 minutes

C. Conditioning

Partner wod

20 minute amrap

14 Wall Balls

14 Toes to bar

*split reps however you want

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