Warm up

100′ oh carry each arm

50′ front rack walking lunge with carry DB

3 rds


30 UB Russian swings

50 double unders/100singles

3 rds


Emotm 20


12 barbell curls supinated


12 pendlay rows pronated


4 rft

100m farmer L

100m farmer R

16 DB snatches

20 wallballs

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