20 min EMOM
1st 7 OH Squat RX 50 kg
2nd 5/3 Bar Muscle Up 0r 8 Chest to Bar Pull Ups
Day 2
Pull
4×8 pull ups *weighted if possible
4×10 lat pull down wide grip
4x10R/10L one arm dumbell row
3×12 try face pull + 12 seated db curls
3×10 barbell bicep curls
3×8/12 leg raises from bar +10/15 weighted sit ups