-Warm Up-

2 rounds

10 sciatic nerve floss

8 good mornings (barbell)

5 lateral step ups

8 scap pull ups

1 min bike

-Strength-

18 minutes

Work up to a heavy 3 rep deadlift

-WOD-

EMOTM 16

Minute 1 : 15/12 cals bike

Minute 2 : 12 pull-ups

Minute 3 : 9 Burpee box overs

Minute 4 : rest