Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
Strength
A. Deadlift vs bands, 3RM
B. Front squat 8×3 on 60s
C. AOTM Bench press/weighted pullups x5x5
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box
EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of
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