Warm-up
2 Rounds
20 Air squats
10 ring rows
10 Down dog pushups
Then..,
3 Rounds
5 Muscle cleans
5 Front squats
5 up downs
Then..,
EMOM 15min
Min 1: 7 Front squats 60%
Min 2: 5-10 Strict pull ups
Min 3: 3 Wall walks
Then..,
EMOM X 12
M1: 8 Bench press
M2: 8-12 Hand release push ups
M3: 15-20 tempo dips
then…,
EMOM X 8
8 Pendly row
8-12 tempo ring rows
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