Warm up/mobility
Tabata: hollow/kipping
EMOM 12′ alt: -row 250/150 mt -hspu 7/5 reps (scaled 12/8 push ups) -kipping pull ups 15
3′ rest then:
3 rds: 20 push press (45/30 kg) 30 front rack lunges (45/30 kg) 40 jumping squat
Relax!