Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6x10 takakyykky

EMOM 16 min
3-10 Pullup progressions
3-10 HSPU
3-10 TTB
6-12 Pistols, alt

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Choose a progression that works for you. Aim to go UB.
Start easy and go to more difficult progressions as the rounds go by (if possible).

Pu, ctb, mu or butterly practice.
Hspu, add deficit or use parallettes/db’s.
Knee/leg raise, ktc, ttb, kte.
Leg support, pistols, weighted.

Bench press 3x3, 2x2

Pause back squat 5x5 reps

Bench press
4x4 + AMAP @ 55 kg
> 6 reps

Rest day
60 min JH

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

Thruster 3 RM

RestDay!