Jerk balance 5x5
Jerk from behind neck 5x5
+
Front squat 5rm of today + 3 deload sets @90%
Shoulder press 8rm of today + 3 deload sets @90%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold