Warm up

3 rounds

10 lunge and reach

100’ oh carry each arm

15 band pull aparts

50’ jog

50’ butt kickers

Strength

Squat clean + front squat + thruster

8 sets

3-5 compression squats prior to each set

Wod

Amrap 18

25 planche push ups

10 thrusters

Walking lunge to awning

Run back

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