35 min EMOM
1. 5 Tempo Bench Press (31×1) (%60)
2. 20-15 Russian KB Swing (32-12kg)
3. 15-12 Deficit Pushup
4. 30-20 Air Squat
5. Rest

Core (5 min time cap.)
100 Hollow Rock
if you break, do 20 Sit-Up!

Accessory; (Ask your coach!)

Barbell Biceps Curl + DB Hammer Curl