-Warm Up-

2 rounds

20 sec bent knee hollow body hold

6 deadbugs

8 shoulder taps with 3 sec pause at the top

5 one are rows

5 medball cleans

-Strength-

4 sets

8 incline prone  rows (supinated)

10 barbell windmills (5/5)

-WOD-

EMOTM 16

(Alt between)

Minute 1: 20m farmers carry (single arm)

Minute 2: 20m heavy med ball carry