A. Every 2:30 x 5 sets
5 x Strict press
Superset with
5 x Strict pull ups

• start @ moderate weight
• add weight to pull ups or scale down to negatives

B. 10 min emom
Odd 10 x kettlebell Thrusters
Even 15 x Ring rows

C. 3 rounds for quality
20-25 x Banded Bent over rows
15-20 x Lateral raises
10-15 x close grip press ups