-Warm Up-


3 rounds


200m run

6 burpees



-Strength-



3 rounds


8 - turkish sit-ups (each arm)

8- 1 arm power row

8 - barbell rollouts

8 - sumo stance good morning


-WOD-


EMOTM 12


Minute 1 : 6-10 pull-ups

Minute 2 : 8 wall balls (30/20)