STRENGTH
EMOM x 9
Back Squats
1-3: 5 Reps
4-6: 3 Reps
7-9: 1 Rep
*Increasing weight, start with 40%

EMOM x 9
Behind-the-neck Strict Press
1-3: 5 Reps
4-6: 3 Reps
7-9: 1 Rep
*Increasing weight, start with 40%

EMOM x 9
3 Segment Deadlifts @ 30-40%
(3s pause 1" from floor, 3s pause at knees, 3s pause at mid-thigh)

EMOM x 9
DB Bench Press
1-3: 6 Reps
4-6: 5 Reps
7-9: 4 Reps
Start every minute with 2 Strict Ring Dips/Dips From Bench