A) EMOM x 5 min – Front squat

Min 1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S then…

 

B) E2MOM x 10 min – Front squat

Min 6: 1 @ 85%

8: 85-90%

10: 90%

12: 90+%

14: 90+%

 

*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.

 

C) Every 5 minutes, for 15-20 minutes (3-4 sets):

– Run 400m

– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)

– 3-5 muscle ups OR 3-5 muscle-up turnovers on low rings + 6-10 push-ups

 

*Use a deficit of 4-6” on HSPU if able.

*Scale with kipping, banded, or L-seated DB presses.