-Warm Up-



2 rounds


5 Sumo inchworm+ push up

20 sec bent knee hollow body

5 single arm strict press

8 median nerve floss

2 wall walks




-Strength-



Work up to a heavy strict press


8-5–3-1-1-1-1-1


-WOD-


EMOTM 12


Minute 1 - 8 bench press 135/95

Minute 2 - 16 GHD sit-ups