On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

3 round:
6 ohs
3 ring dips
3 round:
6 DL
6 Shoulder press+push press (3+3)
3xmax rep MU

3 RFQ
15 Pallof presses each side
15 DB Bench press 25kg
max pushups

EMOM x 5

30 DU
5-10m HSW

E3MOM x 3
max SHSPU

Front squat 3-1-3-1-3-1

3 RFQ
25 m DB Overhead walk R* @25kg
25 m DB Overhead walk L*
15 glute bridges @50kg
0:20 L sits

• one DB in overhead stance, rest second DB on shoulder

3 RFQ
20 plate bicep curl 20kg
20 plate skull crushes
20 plate floor presses

AMRAP 12

8 DB C&J R @25kg
8 DB C&J L @25kg
36 DU

A+B
A) run 400m
B) Right arm: KB swing 8x ➡️ Right shoulder: KB squat 8x ➡️ Left shoulder: KB squat 8x ➡️ Left arm: KB swing 8x

Repeat A) four times, between run do B), four times together