-Warm up-
2 rounds
5 Inchworm + push up
20 sec supinated hang
5 scapular pull ups
20 sec hollow body hold
5 band pull aparts
-Strength-
4×8 wide grip bench press
Super set with max strict ring dips
-WOD-
EMOTM 20
Minute 1 : 50 doubles
Minute 2 : 10 toes 2 bar
Minute 3 : 10 snatches 75/55
Minute 4 : 15 push ups
