Your workout for today is:

Movement & Skills: Press & Lunges

A) EMOM20

1min Strict Press 3-5 reps @ 70-80% of your 1RM

2min OH Plate Lunges 6 to 8 reps each side 20/15kg

3min + 4min Landmine Rows 5/5 3 seconds up, hold 3 seconds

B) Pull Up Program

You got 10min to work on your Pull Ups. If you not sure what to do ask your coach!