20 min EMOM
1st 8 Dead Lift RX 80 kg
2nd 12/9 Box Jumps
3rd 15/12 Ring Rows
4th 15/12 V Ups
Uper day 1
Bench press 12-10-8-6-20 Incline dumbell press
4×12 4ss Incline dumbell fly 10 +10 close grip push ups
3ss chicken press 10 + one arm triceps extension 10r+10l
4x max dips 30″/40″Side plank feet on bench + ghd leg raises