-Warm Up-

2 rounds

10 kossack squats

8 eccentric ankle dorsiflexion

5 squats with feet on plates 5 with heels

20 plate hops

10 sciatic nerve floss

-Strength-

6 sets

5 strict pull-ups (weighted if you can)

5 Single arm DB strict press (each arm)

-WOD-

EMOTM 16

Minute 1 : 40 doubles

Minute 2 : 16 Pistol’s (alt legs)