-Warm Up-

 

 

3  rounds

 

6 Jump Squats

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

8 heavy Russian swings

 

 

-Strength-

 

Push Jerk (off the rack)

 

5-5-5-5-5

 

 

-WOD-

 

EMOTM 20

 

Minute 1 : 7 Deadlifts

Minute 2 : 7 HSPU