Warm up
Warm up
3 rds
10 sa hp each side (band or weight)
15 band pull aparts
10 bent over rows (plate)
15 banded good morning
15 minutes

Strength
Emotm 13
Hang squat clean

2 minute transition

Emotm 10
5 strict bent over rows (palms up)

Workout
Amrap 9
5 db squat clean thruster (L)
10 db step ups
5 db squat clean thruster (R)
10 db step ups

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