Warm up

5 minute cardio


3 rounds

On each round perform All left arm then all right arm

5 kb hang cleans

5 kb from squat

5 kb thruster

5 kb oh lunges



One arm DB thruster

Between sets perform

15 banded face pulls

30 banded march


Amrap 20

Accumulate max toes to bar

Every time your feet touch the ground/you come off the bar, run 400m

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