12 min EMOM (6 Rounds)

1. 5 Back Squat (%70-75)

2. 16 Dumbell Floor Chest Press 

3 min rest

30 min EMOM (6 Rounds)

1. 5 Tempo Back Squat (31×1) (%50-60)

2. 12 R/12 L Dumbell Row (22.5 – 5 kg)

3. 45 sec Max. Distance Ergo

4. 45 sec Max Alternating V-Up

5. Rest