AMRAP 30min
YGIG / Round

10 Wall Ball
10 KBS 24/16kg
10 T2B
12 Front rack lunge (Fatbar 25's/15's kg)

Back squat

4-3-2-2

E3MOM / 0-2 reps in tank

Thrusters

4-3-2
4-3-2

You can only paused overhead position

Go Every 2:00

push press
- find a heavy set of five in 12min

For quality

5-4-3-2-1
- skin the cat
- wall climb

EMOM10
1. Seated wall angels
2. Pancake (if possible) good mornings (with stick)
3. Cuban press with plates
4. Prone over head raises 20 sec + Prone over head pulses 20 sec
5. DU practise

In 10 minutes

• 2 x (10-10-10) dumbbell side-front-back laterals

For time:

• 70 front squats @ 70/50kg
• every time you re-rack the bar do one wall climb

Shoulder Press

Find in 15 minutes 2RM ( Stop ´n Go )

Strength (load)

Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow