Function

A1) DB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec

A2) HSPU weakness work for 1 min

Performance

A1) BB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec

A2) 3xME HSPU or deficit HSPU; rest 60 sec

+

EMOM for 16 min:

– Odd: 3 heavy thrusters + 3 OTB burpees (155/105, 135/95, 95/65, 75/45)

– Even: 5 kipping CTB pull-ups/ 7 kipping pull-up/ 9 ring rows