5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM
*On last set, only do as many reps as you can maintain a neutral spine.
EMOM for 10 min
Odd minutes – plank hold (try to plank for as much of the minute as you can)
Even minutes – 6 strict chin ups
*Use a band if needed for chin ups.
1 min AMRAP
Bicep curls with empty barbell (45/35)