EMOM 9 mins
8 burpees
10 kang squat with empty barbell
10 barbell forward lunge
Back squat
20 reps at 50% 1 RM @ 40kg
Rest 3 mins
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
Rest 2 mins in between
4R for quality:
8 banded pull ups
10m seated sled pull (moderate weight) – arms only @ 75kg
Rest 2 mins in between
Finisher
100 banded face pull