1) DEATH BY BURPEE
1 burpee in minute 1
2 burpees in minute 2
3 burpees in minute 3
Until you don't make the required number of reps in the minute!
2) 10min EMOM
2 slow negative HSPU
Ideally its a 10sec+ lower per rep
Add deficit if it's too easy
Work the sticking point/lower portion of the negative, this is where the weaker points are!
3) 21/15/9 reps
1min KB hold 24/16kg (farmers carry style)