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)
