Kay with an awesome front squat tonight.
Thursday
EMOM x 10minutes
1st- 2-3 push jerk @ high load
2nd- 2-3 weighted pronated pullup, 3-5 banded pullups, 4-6 ring rows
+
EMOM x 10minutes
1st- 3-5 incline bench press @20×1,
2nd- 10-20sec hollow rocks
+
EMOM x 10minutes
1st 2tgu/arm – scale if 2 is to much – as heavy as possible
2nd- 30-45sec FLR on rings