Warm up
3 rds
20 waking hip flexor
20 supine banded knee tucks
10 total KB windmills
10 total tiger sit downs
Then
4 rds
3 toes to bar
3 hang squat clean
3 chin ups
3 ohs
Workout
EMOTM 20
Min 1
Toes to bar
Min 2
Hang squat clean
Min 3
Strict chin up
Min 4
Overhead squat