-Warm Up-

 

3 rounds

 

20 walking lunges

5 goblet squats

10 shoulder openers

5 strict pull-ups

 

-Strength-

 

Front Squat

 

5-5-5-5-5

 

*on the first 2 reps: 2 second pause in the bottom, No Belts

 

-WOD-

 

 

EMOTM 15

 

Minute 1 : 15 box jumps 24/20

Minute 2 : 10 sh to oh 135/95

Minute 3 : 5/3 ring muscle ups