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231216

Strict press 3×5,
Push press 3×3,
Push jerk 3×1
EMOM x5: 20 Heavy Russian swings
3 Rounds for time:
15 Dead-lifts @155/103,
30 Air squats

Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips

8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between

Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges