-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