A. 4×5 shoulder press
*RPE 8-9/10 each set, go every 2:30
B. AMRAP 5:
20 goblet squat 24/16kg
20 abmat sit-up
100m run
+
Rest 2:30
+
AMRAP 5:
12 goblet squat 24/16kg
12 abmat sit-up
100m run
+
rest 2:30
+
EMOM 9:
1. 30s hollow hold
2. 30 weighted russian twist
3. 20s L-hang