Warm Up
Mobilize shoulders and ankles

3 rounds
10 Burpees
1 length duck walk
10 OH lunges each side

Core
Core activation:

EMOM 9:
1. Hip dip hold 30s (L-sit)
2. Single leg wall sit (15s each)
3. Hollow hold 30s

Strength
STRICT PRESS
 Strict press
4×3 @ Tempo 213X 80% OF 1RM
Metcon
CF.18.08.24
EMOM 12:
1. 1 round of CINDY
2. 12 Deadlifts @ 80/50