-Warm Up-

 

5 min cardio conversation pace

 

Bike/row/run

 

10 min

5 two foot eccentric dorsiflexion

10 alternating push ups shoulder taps

5 thoracic rotations each arm

10 alternating groiners

10 alternating samson lunges

 

 

-Strength-

 

EMOTM 10

 

3 power cleans + 2 front squats + 1 push jerk

 

-WOD- 

 

AmRaP 10

 

5 Hand Release push-ups

10 pistols

15 pull-ups