6 sets, every 2:00:
4 front squats @20X1, start @70-80%, add 0-10lbs per set
EMOM x15:
1. 5 strict pull-ups
2. 6 reps per leg, 2KB front rack box step-up
3. Rest
4-5 sets each:
60-seconds eccentric partner nordic curls
15-seconds transition between partners
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
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