5 sets
3 tempo (deficit) pushups (5555)
rest 15s
5 plyometric (no deficit) pushups
rest 15s
25-30 fast but full range bentover reverse flys
rest 45s
EMOM8
1. 40s double hang DB snatches
2. 40s switch lunges
12min AMRAP of:
6 P. Snatch (60/40kg) - sub with 12 alt. DB-Snatches or 6 KB-Snatches each arm
9 Pull ups - sub with alt. Hang DB-Cleans
12 Bar facing Burpees