5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Roll
1 Min Tricep Smash

Into: 2 Rounds
6 x Inchworms
20 x Shoulder Taps

4 Sets

A1) 4 x KB S/A Push Press @12/20kg
A2) 10 x Plyometric Plate Push Ups
A3) 30″ O/H Plate Hold @10/15Kg

60s Rest Between Sets

5 Rounds
Every 2 Minutes Complete..

10 x KB S/A STOH @12/20kg
10 x Burpees
* Air Squats In Remaining Time (1 Every 2-3 Sec)

3 Minutes Rest

5 Rounds
Every 2 Minutes Complete..

12 x Hand Release Push Ups
20 x Wall Balls
* Reverse Lunges In Remaining Time (1 Every 2-3 Sec)