-Warm up-


2 rounds


5 Inchworm + push up

20 sec supinated hang

5 scapular pull ups

20 sec hollow body hold

5 band pull aparts




-Strength-


4x8 wide grip bench press


Super set with max strict ring dips



-WOD-



EMOTM 20


Minute 1 : 50 doubles 

Minute 2 : 10 toes 2 bar

Minute 3 : 10 snatches 75/55

Minute 4 : 15 push ups