-Warm Up-

2x

5 sumo inchworms with push ups

10 band glute bridges (sling shot above knees)

5 single arm db push press with 2 sec pause at top

5 goblet squats

20 sec table top


-Strength-

Push Jerks

3-3-3-3-3


-WOD-

EMOTM 20

2 strict HSPU

1 Squat Clean