16 EMOM:

1. 5-7 Bench Presses (rpe 7-8/10)
2. 6-10 Seated Rope Pull Ups/Alternate Arm (S1: 8-12 Strict Pull Ups) (Scale 12-16 reps w/Feet Elevated Inverted Row)
3. 30-45 sn Plank
4. 30-45 sn Wall Sit Hold

WOD

4 Sets
2 minutes Work/2 minutes Rest
15 Overhead Squats (40/25 kg) (S1: 12 reps S2: 8 Reps) *scale weight as needed.
Max Bar Facing Burpees