-Warm Up-


2 rounds


10 shoulder openers

10 boot straps

5 elbow to in step and reach

8 eccentric ankle dorsiflexion

1 min bike



-Strength-


Goat Work EMOTM 20


Minute 1 :  Goat Work move (a few reps)

Minute 2 : 1 different Goat Work move


“Goat” is slang for a movement that challenges you Examples: Double-Unders, Ring Dips, Overhead Squats, burpees, box jumps...This is a good day to turn  “weaknesses” into “strengths.”


Choose two “GOAT” work moves of your choice and alternate in a EMOTM style ,spending time working on a few reps



-WOD-


For time : 10 minute cap


15 clean and jerks 135/95

30/20 cals bike

15 clean and jerks 135/95