A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips

2: 15 heavy Russian KB swings

3: 30-50 double unders