STRENGTH
EMOM x 6
Back Squats
1-2: 8 Reps
3-4: 6 Reps
5-6: 4 Reps
*Increasing weight, start with 40% (same weight you used to start the sets of 6)

EMOM x 6
Behind-the-neck Strict Press
1-2: 8 Reps
3-4: 6 Reps
5-6: 4 Reps
*Increasing weight, start with 40%

EMOM x 6
3 Segment Deadlifts @ 40-50%
(3s pause 1" from floor, 3s pause at knees, 3s pause at mid-thigh)

EMOM x 6
DB Bench Press
1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps
Start every minute with 2 Strict Ring Dips/4 Dips From Bench