4 Rounds each, 1:1 rest, perform as super set.

12 French press
12 Alt. db floor press (up hold)

Mark result to gym feed!

Check the program from gym feed.

Do it again Friday - 12/09

AMRAP in 16 minutes
5 Power Cleans @60/40kg
10 Toes-To-Bars
15 Wall Balls Shots @9/6kg

EMOM 25 mins
Minute 1: 40s Box Jumps w. step down @60/50cm
Minute 2: 40s Cal Row, Bike, or Ski Erg
Minute 3: 40s DB Burpee@ 2x22,5/15kg
Minute 4: 40s Heavy D-Ball/ Sandbagd carry
Minute 5: 40s DU

Not for time;
21-15-9
DB Hang Power Cleans @22,5/15kg
Push-ups on Dumbbells

Then,

21-15-9
DB Floor Press @22,5/15kg
*50 Banded Pull-aparts after each set (pronated grip)
Timecap: 22 mins

3 rounds FOR QUALITY:
8+8 weighted lunge (one side at a time!)
10 pull over + crunch
10 knee bent on a rower
60s weighted plank

2 Rounds For Time
30 USA Swings @24/16kg
30 Sit-Ups
30 Box Jumps @60/50cm
30 Pull up
30 Burpees

Push press 5x5

Daily max: 1 cluster+ 2 thruster

AMRAP 15:
3 overhead squats @45/ 25
3 toes-to-bars
3 box jumps
6-6-6
9-9-9
... 3-3-3 until time is up