Warm up

5 rounds

10 deadbugs

10 captain Morgan’s each side

10 cossack squats each side

10 high pulls each arm

Strength

DB split squats

5 x 15 each leg

Seated ham curls

5 x 15

WOD

Amrap 18

Buy in

Walking lunges

Then with remaining time

15 pull ups

15 wallballs

Backwards run

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