Push

Bodyweight
4 sets of- Choose one-
1) 10 Hip taps in handstand / Pike
2) Walk around a box
3) 10 Meters handstand walk

Barbell
Push press- 4 sets of 10-8-6-4 reps


Metcon-

For time-
10-15-20-25-30 Sumo KB DLHP 32/20kg
30 Meters walking lunges after every set.


Olympic weightlifting-

Build heavy complex of-
2 Hang power clean
1 Hang squat clean

5 sets of-
1 Split stance press
2 split jerks

EMOM 10-
1 Hang sqt clean + 2 F-sqt + 1 Jerk

4 sets of 3 Deficit clean pulls