WOD
10-20rds
3x push up
8x lunge
10x jumping jack

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Power clean 5x2

Partner workout

1000m row
3 rounds
30 plate ground to overhead@20/15 kg
30 synchro air squats
30 push ups
-into-
1000m row
2 rounds
30 total overhead plate lunges
30 burpees to plate
30 hand release push ups
-into-
1000m row
1 round
30 plate thrusters
30 atomic sit ups
30 strict hand stand push ups

Time cap: 35 mins.

Warm Up
With Air Bike
40s easy -> 20s moderate -> 10s fast with ARMS&LEGS
rest 20s
40s easy -> 20s moderate -> 10s fast with ARMS ONLY
rest 20s
40s easy -> 20s moderate -> 10s fast with LEGS ONLY

then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(15)
On the 3:00 x5
5 push ups with shoulder tap
5 pull ups
5 curls
5 body builders
5 sit ups
5 jing jang

Finisher
50 penguins
1:00 chest opener

Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension

Share repetitions anyhow with your partner

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
Row 1:00 @ max Kcal

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 60-65% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 65-70% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 70-75% 1RM

For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run

Dumbbells: 23 / 16 kg's