3 rounds
15 push press 43/61kg
15 KBS 16/24kg
15 burpee over bar

Goal & Intensity
-The main workout targets shoulder endurance and overall pressing capacity through three demanding upper-body movements.
-Today's work out is fast-paced, shoulder-burning “grinder” that keeps your heart rate and output high throughout.
-Keep your grip and lats engaged even on the way down — it builds strength faster and keeps your elbows healthy.
RPE: 8 → both the strength and conditioning parts should feel heavy but manageable; steady output without collapse.
Why: This session develops upper-body strength and stamina, teaching you to maintain power and form even under fatigue — key for efficient pressing and pulling performance.