DOUBLE STRENGTH
A1 Strict Matador Dip
4×5 @ Weight
or
4×5+ @ Strict BW
4×5 @ 5s Negatives

A2 Weighted Pull-Up
3-3-1-1 @ Weight
or
4×5+ @ Strict

EMOM 16
1 – 5 KB Complex* (2×53/2×35)
2 – 10 KB Pullover (53/35)
3 – 20 KB Half Kneeling Woodchop (10/side)(26/18)
4 – Rest

*Squat + Reverse Lunge + Reverse Lunge
4×12