Strength

A1)Seated barbell behind the neck press 31×14-6 reps

A2) ring row hold 30-45 sec

A3) ring push up 20sec Amrap
Metcon
3-4 sets
NFT

Row 20/16 Calories
16 KBS 32/24
12 Single arm DB push Press (6/arm – 30/20kg
3 Wallwalk
Rest 90sec between sets