Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Upside down KB standing single arm press
Strength:
Shoulder Press
10-7-5-3-1-1-1
DB Front shoulder raises
3 sets till failure
Workout:
20 Min EMOM
Run 200
5 Hang power snatch + 5 Overhead squat @115/75
20 Push ups
12 Hip extensions