Warm up

5 minute full body flow

Then 3 rounds

100′ farmer carry each arm

50′ fr lunge with farmer DB

50′ crab walk

Strength

Strict bent over row

8-8-8-8-8-8

Oh tricep extensions

10-10-10-10-10-10

Drag curls

12-12-12-12-12-12

WOD

9 minutes

Run

Then max push

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