“A:
3 rounds, of:
Push-ups x 10 reps
Muscle Clean + Front Squat + Press x 3 reps @20/15kg

B:
Every 90 seconds, for 9 min, of:
Strict Shoulder Press x 2 reps @93-98%

+

Every 90 seconds, for 9 min, of:
Power Clean + Push Jerk x 2 reps TNG

C:
WALKING LUNGE + TTB
6 Rounds, For Time:
Dumbbell Walking Lunge x 10 meters @22.5/15kg
Toes to Bar x 10 reps

D:
2 Sets, of:
Shoulder Front Raises with plate x 15
Banded Rotorcuff Retractions x 15/15 reps
Banded Pull-Aparts x 15 reps”