Press

4 sets
5 reps - build to a challenging 5 and perform all 4 sets there.

Gymnastics / Mixed

EMOM 15
1st - 3-6 BMU
2nd - 60 DU
3rd - 10 BBJO 24/20

Sport Practice

AMRAP 10
50' HS walk
10 power cleans 155/105
15 HSPU

Row End

row 1k
rest half the time of your first set
row 1k

Upper Accessory

loaded carries
3 sets for quality
100' single arm KB or DB farmer carry - HEAVY
100' single arm KB or DB farmer carry - HEAVY
60 sec double KB front rack hold