8 min EMOM

A1) Bench Press
Sets: 4
Reps: 8-10
Load: 65-70% (same load across)
Tempo: 2.0.1
Rest: until next minute

A2) Strict pull-ups
Sets: 4
Reps: 8-10
Load: BW
Tempo: 2.0.1
Rest: until next minute

B1) 4 RFT
500m row
3 bar-muscle ups (3 pull-ups/3 dips)
12 K2E

DB on knee external rotation
Sets: 3
Reps: 10
Load: light
Tempo: 4.0.1
Rest: 45-60C1) 

Comment