20 min EMOM ODD 6 Power Clean & Shoulder to OH RX 50 kg, EVEN 9/7 Toes to Bar.
Upper Day 1
5*5 weighted pull ups
4*10 landmine row / cable seated row
4 ss * 12 pull over + 10 reverse bicep curl
4 ss * 10 spider bicep curls + max ring rows
3x 10/15 strict leg raises + 10/15 ghd back extension