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Alternating on the minute x12:
1. Clean + 3 Front squats
2. 5 Bench press
3 Rounds, 60s on 60s off:
Wall-ball,
Box jumps,
Alternating DB snatch,
Double-unders,
Burpees

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20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

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Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

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