3 sets of:
3-5 tempo Push Ups (5550)
rest 30s
3-5 plyo Push Ups
Rest 90s
3 sets of:
6-10 DB/KB 3-Point rows in parallel stance / side @30X1
Rest 60s btw sets
10min EMOM:
1) 30-50 DU'S (SU's/lateral Jumps)
2) 8-16 single arm DB/KB Thrusters (4-8/side)
In 5 sets work up to heavy set of:
4-6 Front Squats or Bulg. Split Squats (loaded in any position)
If you don't have the possibility to work up to heavy/challenging top set, then do 3x4-6 reps of one of the 2 exercises with the weight you have available
10min EMOM:
1) 4 TnG Power Snatches
2) 6 TnG Push Jerks
Both at same weight and same weight for the entire EMOM
3 sets of:
8-12 single arm Floor Press / side
8-15 3-Point DB Rows (Split Stance, row on the side of the rear leg) / side
Rest as needed btw exercises