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