Warm up
2:30 each side each direction

4 rds
10 walking hip flexor
15 Cossack squats each side
30 cross jacks

Amrap 22
Row/ski 500m or bike 1000m
9 oh lunges each leg
12 Russian twists each side
15 barbell curls

Post WOD
13 minutes work to a heavy muscle clean

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