Warm-up
20 Plank shoulder taps
10 DB straddle press
10 Tap swings
2 rounds

OHS series

Pull-up & HSPU preparation

Strength
EMOM 10:
Odd: 10 OHS, 42.5/30
Even: 3-5 strict pull-ups + 5 kipping pull-ups

EMOM 10:
Odd: 10 Sumo deadlift, 60/40
Even: 3-5 strict HSPU + 5 kipping HSPU

ACCESSORY

400m run; rest 2 min
Set 1 – 60% effort
Set 2 – 70%
Set 3 – 80%
Set 4 – 90%
Set 5 – 90%