15 EMOM

1. 6-8 Tempo Bench Press (60-40-20 kg) (3111)
2. 6-8 Tempo Strict Chin Up (3111)
3. 12-16 Prisoner Box Step Overs (60/50 cm)

5′ Rest

15 EMOM

1. 8-10 Pendlay Row (80-60-30 kg)
2. 14-18 Deficit Push Up *use plate
3. 12/8 Cal Row or Ski Erg