Warm up
4 rds
10 knee push aways each side
10 sky reaches each side
30 toe raises (butt on wall)
10 captain Morgan’s each side
Strength
Front squat
From rack
Every 3 minutes for 21 minutes
5 front squats
No pauses
Workout
Amrap 18
100 strict pull ups
100 strict press
100 front squats