Push & Pull

A) Strict Press

A1: Build up to days heavy 3RM

A2: 2x8 @85% from 3RM

B) Strict Pull Up

B1: Build up to days heavy 5RM

B2: 2x6 @90% from 5RM

Strength EMOM

EMOM 20:

1: 10-15 Ring Push Up
2: 8-10 SB Clean
3: 10-15 Ring Row (legs elevated)
4: 10-12 SB Squat
5: Easy Bike

Accessories

A) 3-4 Rounds For Quality:

• 15-20 GHD Banded Hip Ext.
• 45/45s Copenhagen Plank

B) 3-4x For Quality:

• 30/30s DB Side Plank
• 10/10 KB Side Bend
• 10 Strict T2B