1.    Warm up

2.Strength

5x5 Back squat (@75% 1RM)

Then

3x10 Good mornings

3x20 KB Swing (24/16)

Superset

60 Secs rest between sets

3. WOD

21-15-9

STOH (50/35)

HPC (50/35)

25 DU after each round

4. Recovery

LB traps and calf

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