Warm Up
3 rounds
1 min rowing
4 inch worm + push up
8 tempo ring row, fast up, slowly down
:30 side plank hold R/L

Strenght
Speed Bench Press 4x4reps @50-55%
perform 3-5 strict pull ups right after (as sharp as possible)
rest 2-3 min

Part 1
6-8 min emom
odd : toes to bars x 6-12
even : strict hspu x 4-8

Part 2
6-8 min emom
Odd : db snatch x 12 reps
even : single arm db oh lunge walk 6+6 reps

Part 3
6-8 min emom
odd: Devils press x 3-4 reps
even : Farmers walking x 40 m with same dumbbells

2 min rest bwn emom's

Accessory Work
2x12 reps of bicep curls and tricep turns
2x12 Hip extension on ghd