4 sets
6-12 SA DB/KB half kneeling strict press each side (scale with diamond/narrow grip pushups)
rest 30s
10-16 SA tempo bentover rows each side (2020/scale with 16-20 bentover reverse flys @ 2020)
rest 60s
EMOM10
1. 12-20 SA DB/KB Frontsquats (switch side after 6-10 reps/scale with bearhug backpack squats)
2. 8-15 V-ups (scale with tuckups/situps)
Pick a number that you can hold over the whole EMOM!
6 sets
1.1.1 singles (rest 10s between reps)
rest 1-2 min
Start at 60-70% and build up by feel
Variation without barbell:
6 sets
1.1.1 depth jumps from knee height (rest 10s between reps)
rest 60-90s
3 sets
4-6 Backsquats @ RPE 7,5 (scale with FS or weighted pistols)
rest 1-2 min
3-6 strict deficit hspu
rest 2-3 min
3 sets
6-12 modified 3-point DB row each side
rest 90s