A) 1-2×16 Back Squats, rest 4-5:00 between sets
Reference Back what you have been doing in previous weeks
Should be heavier than before.
B) 10 min EMOM
1- 20 DU + 6-8 no push up burpees
2- 2 Reps of PC+OH @ 80-85% of 1RM PC, reset between reps
C) 10min AMRAP
200m row
8/8 Single Arm DB S2OH (50/35)
10 Single arm DB Squat Snatch
D) Accessory/ Core (optional)
8-10 RFESS , rest :30 between leg
8-10 SLDL, rest :30 between leg
1:00 Dual KB DEADBUG
Rest as needed x 3-4 sets