4 sets
30s goblet wallsit
10-16 goblet cyclist squats
30s wallsit without weight
10-16 weighted hip Thruster
rest 60s
4 sets
30s scapula pushups
30s pushups
30s db pushpress
30s db bentover row
rest 60s
18min AMRAP:
30 DU's or 30 lateral jumps over BB/DB/KB
20 alt. DB Snatches (or 10 KB Snatches / side
10 strict HSPU (scale to Push Ups if you can't do at least 5 unbroken strict HSPU)