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Warm Up 

Hips

Banded shoulders

Strength 

3 rounds

10 single arm KB swings (alternating)

6 KB clean right

6 KB clean left

6 goblet squats

WOD

18 min EMOM

Min. 1: 8 Front Squats ~60%

Min. 2: 4-8 KB strict-press

Min. 3: rest

Post 

3x1 minute wall sit with holding weight plate out in front

1 min rest in between