Strength 3 reps shoulder press @75%
EMOTM for 10 min
-then-
For 20 min:
Even minutes: 3 squat clean (touch and go, but heavy)
Odd minutes: 15-20 wall balls (choose reps) (20/14)
Once you cannot complete the reps within the minute, turn into AMRAP
Warm-up
Run 400 / Row 500
5 minutes Arm and Shoulder Mobility work
Repeat the following 4 exercises x 2
10 Leg Raises from pull-up bar
10 Med-Ball Cleans
10 Wall-Balls
10 Shoulder Press with PVC
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