Alternating BTW Pull-Ups & Shoulder Press . 5 Rounds x Every 2:00

5 Pull-Ups, add weight if possible
5 Shoulder Press ( taken Floor )

Both Perform Unbroken Sets.

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

Light Cardio 45 minutes

EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

1: 10 burpees over line
2: 20 air squats
3: 10 alternating DB hang clean & jerks
4: 15 sit-ups

Deficit deadlift 15-12-9-6 reps