A. E.M.O.M.
For four rounds - 5 overhead squats
two mins rest - increase weight
for four rounds - 5 overhead squats
Focus on technique and a slow, controlled tempo
B. 4 x 5 minute AMRAPS of :
1. 10 pull-ups - 20 push-ups - 30 squats
2. 8 pull-ups - 16 push-ups - 24 squats
3. 6 pull-ups - 12 push-ups - 18 squats
4. 4 pull-ups - 8 push-ups - 12 squats