Warm Up:
3 Rounds
250m Row
10 DB Push Press (light weight)
12 Banded Good Morings

MoB: BB Quad Smash

Strength/Skill: 
Strength Find a 1RM Back Squat

WOD:
AMRAP 9 Minutes
Climb the Ladder
6 Slam-Ball Over Shoulder
10/7 Cal row
12 slam-Ball
10/7 Cal row
24 slam-Ball
10/7 Cal row Etc.

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