Choice one:
4 sets
A1. Tempo Back squat x 6, 3 sec eccentric
A2. Dumbbell bench row x 8-10
Choice two:
4 sets
A1. Box squat x 8, 3 sec eccentric
A2. Dumbbell bench row x 8-10
+
Choice one:
21 Thrusters
21 Pull-ups
15 Thrusters
15 Chest to bar pull-ups
9 Thrusters
9 Bar muscle-ups
Choice two:
21 Thrusters
21 Pull-ups
15 Thrusters
15 Chest to bars
9 Thrusters
9 Chest to bars
Choice three:
21-15-9
Thrusters
Pull-ups or banded
You may use dumbbells as well
