18 min EMOM 1st 15 Wall Ball Shots RX 12 kg, 2nd 6/4 Bar Muscle Up or 8 Chest to Bar Pull Ups, 3rd 50/35 DU
Back triceps bicep
4×10/8 pull ups 4×12 cable pull down wide grip
4×12 Incline dumbell row (uper back)
3x triset 10 wide bent over row 10 alternate bicep curls 10 diamond push ups
3x 12 barbell bicep curls 12 skull crusher floor 3ss 12/16 dead bug 10 strict toes to bar