General + Specific Prep (8-10min)
2:00 Cardio Choice
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3 Sets: For Quality
12 Glute Bridge Banded Pull-Aparts
5/5 Kettlebell Halos
5/5 Kettlebell Windmill
8 Tuck-Ups + 8 Alternating V-Ups
:15 Nose to Wall Handstand Hold
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Then take 3-5 min to load bars.

Strength
Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%

16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 53/35lb, 24/16kg

Level 2:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg

Level 1:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry
minute 4: 3-5 Wall Walks to 30in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 35/26lb, 15/12kg

Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE: 6/10

Workout Strategy Notes:
This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.
Dumbbell Bench Press (10-15 reps)
Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).
Control the negative (lowering) to reduce unnecessary fatigue.
Engage the core to avoid arching the lower back.
Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)
Maintain a steady rhythm—don’t rush reps early.
Engage the lower abs first, not just hip flexors.
Modification: Tuck-ups (if needed) to maintain movement quality.
Rest 5-10 seconds before the next minute.

Kettlebell Mixed Rack + Overhead Carry
Switch arms at halfway (15m/50ft each side)
One arm in the front rack, one in the overhead
Maintain a braced core—avoid leaning sideways.
Keep a steady pace—not too fast, but no unnecessary stops.
Scaling: Use a lighter KB (i.e.. 35/26 lb, 16/12 kg) if needed.

3-5 Wall Walks
Break reps as needed (e.g., 3-2 if doing 5 total).
Pace the ascent & descent—don’t rush to avoid excessive fatigue.
Breathe at the top of each rep for control.
Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.