Warm up
3 rds
5 rdl
5 hang power clean
5 hang squat clean
5 thruster

Strength
Emotm 18

Hang squat clean

WOD

4 minute cap
9-6-3
Calories
Hang squat clean @50%
2 minutes rest

5 minute cap
15-12-9
Calories
Thrusters @40%
2 minutes rest

6 minute cap
21-15-9
Calories
Burpee bar hops

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