A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 70%

– Sets 4-5 = 2 reps @ 80%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 95+%

 

B) EMOM x 12-18 min (4-6 sets)

1: 3-5 burpee + bar muscle ups

OR 4-6 burpee CTB pull-ups

OR 4-6 burpees + 4-6 pull-ups

2: 10 front rack reverse lunges (115/75, 95/55, 75/35)

3: 12/9 cal row