Warmup: 10 AMRAP

200m run + 30' banded lateral walk R/L + 60' farmers walk + 20 kbs

Skill Conditioning: 12 EMOM

1 - 200m run

2 - 12 goblet squats + 6 pushups

Conditioning: 7 rounds for time (16 cap)

9 bar facing burpees

7 power cleans 115-155#/80-95#

5 front squats

3 shoulder to overhead 

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