5 sets
4-8 (deficit) strict HSPU (scale ROM / box hspu / pike pushups /seated strictpress)
5 x unbroken complex : 3 bentover reverse flys to 5s Y hold (use light weights in each hand)
rest 60s
EMOM12
1. 6-15 Burpees
2. 14-24 alt. jumping lunges on small box (about knee hight/ couch or bed is also good!)
8min AMRAP:
3-6-9-12-15-...+3 each round
Single arm DB/KB Hang Squat Cleans (split reps as needed between sides)
Push Ups
V-Ups
3 Giant sets of:
8 Cuban Press (use small plates/light plates/water bottles)
15-20 Bent over reverse fly's with controlled tempo (use small plates/light DBs/water bottles)
30s plank reach outs (5s hold each side)
20-30s hollow hold with perfect form
Rest as needed