20 minutes stepmill

Shoulder Circuit:
8x Muscle Snatch
8x Behind the Neck Press
8x Upright Row
(3 rounds)

SUPERSET:
Incline Bench Press 4x6
Dips 6x

60 seconds spidercrawls

Smith Machine OH Press 3x10

60 second spidercrawls

Hang & Swing 2x25 + 10x full ROM

60 second spidercrawls

SUPERSET:
Inverted Row 3x10
Banded Rear Delt 3x20

100 decline weighted situps

1600m row

50 OH Walking Lunge (shoulders in external rotation)
50 Wall Ball Situps
Run 800m
(2 rounds)

50 supermans

20x 30:30 C2
(average 117m per 30 secs)

5x20 banded reverse crunch

20 Minute AMRAP
5 Wall Climbs
15 Pull-ups
50 Double Unders

Oh my god this workout sucked. Wall climb officially the worst.
Finished 3 + 5

20 thrusters (95/65)
20 deadlifts
20 push jerks
20 OHS
20 front squats

RX. 10:09. Beat previous time of 12:57 on a bad night of sleep

Clean complex: 9min @ 155#

21-15-9
Hang Power Cleans 135#
T2B

7:54

Power Clean 3x2 @90% mine is 95lbs so that is what I did
Partner Up-you go, I go, style
10-1
DBL KB Front Squat 53/35
HR Push-ups
Heavy Slamball
OH Swings 53/70

EMOM for 30 mins
5 pull ups
10 push ups
15 squats

Rested 12th min, 18th min and 27th min

21-15-9
95# Thrusters
Pull Ups

For time:

25 Back Extensions
20 Push press, 95 pound
20 Hang power clean, 95 pound
30 Sit-ups
30 Kettlebell swings, 45 pound
20 Bar dips
20 Pull-ups (48 pound assist)
50 Walking lunge steps