Warm up

2 rounds

10 boot straps

6 goblet squats

8 eccentric ankle dorsiflexion

6 scap pull ups

5 single arm ring rows each side

-Strength-

Front Squat

8-8-8-8 @ 60%

Super set with 20 DB Russian twist 45/25

(L+R = 1 Rep)

-WOD-

EMOTM 20

Min 1 : 15/12 cals bike

Min 2 : 8 bar facing Burpee bar hops

Min 3 : 12 deadlifts 155/105

Min 4 : 6/4 bar muscle ups (12 pull-ups)