-Warm Up-


2 rounds


1 min row

10 groiners

6 goblet squats with 2 second pause

10 sciatic nerve floss

6 good mornings (empty barbell)

10 shoulder openers



-Strength-


Back Squat


2-2-2-2-2-2


75-78 % across all sets


*2 second pause in the bottom



-WOD-



EMOTM 20


Min 1 - 15/12 Ski/Row  cals (alt each rnd)

Min 2 - 30 second handstand hold

Min 3 - 10 Air Squats + 30 Double Unders

Min 4 -  5 Power Cleans