4x5 Front Squat @ 75% of max Front Squat

Muscle-ups depending on your skill level.

Scale to chest-to-bar pull-ups and/or ring-dips if necessary.

Start again from rep 1 if you fail.

Rest 2 minutes and then continue with the next exercise

3x20 Weighted Sit-ups (moderate weight)

3x10reps @ 50-60% of you 1 rm deadlift

5x5 Bench Press @ 90% of 1RM

40min with easy/moderate pace (heart rate under 145)

• 500m row/400m run
• 10 Kipping Pull ups
• 15 Burpees
• 20 Walking Lunges
• 25 Sit Ups

Mark down the total number of reps.

Front squat

4-4-3-3

E3MOM / 1-2 reps in tank

“Assblaster”

20min EMOM:

1) 5 Deadlift @60-70%
2) 10m Walking Lunges (Overhead or Front Rack, use DB or KB or barbell)

Overall RPE 4. This will burn your glutes. Alternate between the movements, deadlift with moderate/heavy load. You can alternate walking lunges style if wanted (front rack, overhead, farmers style…)

back squat 5x8 (light)

5 x (2 snatch grip behind the neck push press + 3 ohs)

• work up to a heavy set