Every 90 sec For 15 min
1. 30 Overhead Lunge with Plate (20-5kg)
2. 6 Barbell Floor Press (%75-80) + 8-3 Strict Pull-Up

24 min EMOM
1. 20-10 Chest2Bar Pull-Up (S1: Jumping Pullups)
2. 12-10 Cal. Ergo
3. 8 R/8 L Dumbell Curl + 6 R/6 L Shoulder Press
4. Banded Triceps Ext. 30-15 reps

Accessory; (do it slow but good quality!)

4 sets: 8-12 reps Pronated biceps curl

4 sets: 8-12 reps Dumbell lateral raise (*thumb up) (**choose lower weight)