3 Sets
8 Half Kneeling KB Press/arm
20m DB Bear Crawl
45sec Side Plank/side
rest as needed

A1) Seated Barbell Behind the Neck Press

31X1; 4,4,4 rest 90sec *building from last week

A2) Supinated Grip Deadlifts

3131; 4,4,4 rest rest 90sec *building from last week

B1) Single Arm Kettlebell Push Press

3sec down each rep; 5/arm x 3 sets; rest 60sec

B2) Deficit Push Ups

8-10reps (load with plates on your back if you can too); rest 60sec x 3 sets

C) EMOM x 10mins

Odd – 6 Target Burpees/ 1 Stone to shoulder
Even – 12 Dual Russian KBS