Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB swings

Back squat
E2MOM x 6
8@ 55% of 1RM
6@ 65%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

*if you don’t have a 1RM pick weights light enough to start with that you can build on each round. Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM