Strength

Press
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
Chin ups
Skull crushers

workout

20 min EMOM

Min 1: HSPUs/pike press ups/Z press
Min 2: 3 way plate raises
Min 3: pull ups/chin over bar holds/ ring rows
Min 4: banded lat pull down
Min 5: rest
*choose numbers for the gymnastics which are challenging, but sustainable. Go to failure on the light exercises.

afterparty

800m suitcase carry