bike
2 min
5 walk out to a push up
5 walk out to a push up to a T
5 Banded Shoulder Press
5 banded pull overs
5 hanging shoulder rolls


4 x 6 Snatch push Press + pause o.h. squat + o.h. squat

2 sets
x 3 +2+1 @ 70%
2 Sets
x 2 +1+ 1 @ 75 %
Rest @min Between if necessary
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Shadrach, Meshach and Abednego

3 AMRAPS 3 Min Each
Buy in 100 ft double kb Front Rack Walking Lunge (53/35 )
then
20 Toes 2 Bar
10 Bar Muscle Ups ( C2B pull Ups or Pull Ups, if those are hard perform Push Ups)


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