25 min EMOM 1st 8 Touch & Go Dead Lift RX 100 kg, 2nd 10 Strict Hand Stand Push Ups, 3rd 12 Box Jumps RX 60 cm, 4th 15/10 Cal Echo Bike 50 sec Cap, 5th Rest
Lower body
4×8 front squat
4×8 deadlift
4ss 12 swings + 12 deficit sumo squat
3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″ 3ss 12 palov press (R/L) + 15/20 Vups