3 Sets Not For Time
10 Alteranting Kettlebell Push Press
5 Single Arm KB Snatch/arm
30sec Hollow hold Flutter Kicks

A) Half Kneeling Barbell Press

21X1; 2-3reps/knee x 3 sets; rest 60sec (each set consists of 4-6 reps with 2-3 reps in each kneeling position) – same as last week just front of neck instead

B) 3 Sets – Not For Time

10 Alternating Incline Dumbbell Bench Press @ 20X0 tempo
8 Clap Push Ups (scale down to plyo push ups or regular push ups
6 Renegade Rows
rest as needed between exercises – perform with quality

C) 3 Sets @ tough effort

15 Weighted Sit Ups (DB on Chest)
12 Dumbbell Push Press
9 Clean Grip Barbell Deadlifts
6 Tall Box Jump Step Down
rest walk 2mins between sets