-Warm Up-



2 rounds



5 single arm KB Presses

8 eccentric ankle dorsiflexion

30 single unders

5 KB high pulls

20 sec table top




-Strength-


20 minutes


Work to heavy 3 rep Double Kettle Bell shoulder to overhead



-WOD-


EMOTM 14


Minute 1 : 50 doubles

Minute 2 : 3 power cleans