A)

Barbell Shoulder press

4 – 3- 2 / 3-4 min rest

B)

3 Sets
Single arm glute bridge Dumbbell Bench Press; 30X0; 10-12 total reps(5-6/arm)

rest 30sec

Banded Push Up; 20X0 x 6-10reps

rest 30sec

KB/DB Pull-Over 20X0; 8-10reps

rest 2mins and back to 1

A) SKILL EMOM x 4 rounds (16 min) for quality:
1) C2B / Kipping pull up / Kipping swing, One solid unbroken set
2) Kipping HSPU / Negative & controlled HSPU on the wall or box, One solid set with perfect form
3) Pistol squat, alternating/ Pistol squat from box, One set with good form
4) Rest
*Post your reps to comments

B) STRENGTH E2MOM x 3 rounds (24 min):
1) 5-7 Ring row, 3 sec pause at the top (Advanced: feet on the box / Beginners: as low as possible)
2) 5-7 KB-parallette push ups, 3 sec pause at the bottom (Beginners: Box push ups)
3) 5+5 One arm KB-thrusters, heavy
4) 3-5 High box jumps

C) METCON:
WE LOVE BURPEES VOL 1
Max reps of Burpees in 3 minutes
Post your reps!