A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*All 3 sets should be at the same weight.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 6 NPU burpee + sandbag to shoulder

3: 8 double KB thrusters (44/25) + 8 toes to bar

RX+ do 15/12 cal and use 53/35 KBs on thrusters