DYNAMIC WARM-UP

1 set:
:30 Samson lunges
:30 knee push-ups
:30 reverse lunges
:30 air squats
:30 shoulder taps
:30 scap pull-ups

a. 6 EMOM

3 Pull-ups TEMP@3113
6 Strict HSPU

b. Back squat

5 × 5 @70%
3 × 3 @75-80%

WOD : For reps:

Tabata Thrusters 75/55 55/35
Tabata push-press
Tabata T2B or AbMat sit-ups
Tabata lunge steps