back to monday.. ok i guess its EMOM time.

athlete

cleans 5,5,3,3,1,1 70% 80% 90%

every minute on the minute 10 chest to bar pullups for 10 minutes. if you fail to complete the rep scheme it becomes as many reps as possible for 10 minutes.

EMOM 10 butterfly pullups for 10 minutes

EMOM 10 deadlifts for 10 minutes @ 315#

renegade rows 5 sets of 10 each arm

circuit
burpee box jumps x 100, double unders x 100, 1k row.

beginner

pullups 3 sets of max reps

circuit 3 rounds
curls x 10
box step ups x 10 each leg
bent over dumbbell rows x 10