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

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