Warm up


2 rounds


10 boot straps

6 goblet squats

8 eccentric ankle dorsiflexion

6 scap pull ups

5 single arm ring rows each side



-Strength-



Front Squat


8-8-8-8 @ 60%


Super set with 20 DB Russian twist 45/25

(L+R = 1 Rep)



-WOD-


EMOTM 20


Min 1 : 15/12 cals bike

Min 2 : 8 bar facing Burpee bar hops

Min 3 : 12 deadlifts 155/105

Min 4 : 6/4 bar muscle ups (12 pull-ups)