Warm up

3 rounds
1min erg
10 walking lunges
8 banded pull down
6 push-up to downdog

Workout

A) 4x6/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9:
1. AMRAP strict pull-ups
2. AMRAP push-ups
3. Rest

C) 3 rounds for quality
6-8/side DB see-saw press
10-12 DB lateral raises

[Deficit back rack reverse lunge](

)
[DB see-saw press](

)