1. SMR + General Warm- up + 2x5 Shoulder Extensions, Then 2 sets:
* 10 Hand release push- ups
* 8 Seated strict press @barbell
* 12/12 Lateral monster steps
2. HSPU / 1 min rest btw sets
* 1x Max rep strict HSPU
* 2x Max rep kipping HSPU
3. Front Squat/ E90" for 12'
* 3 paused front squat /pause 1"/ @70%
4. AMRAP 12'
* 12/10 Cals Row
* 12 DB Thrusters
* 12 Burpee Box Jump Overs
5. Accessory Work / 3X
* 10 Barbell Hip Thrusts
* 30"/30" Side Plank