Strength

EMOM x 6:
4 Overhead Strict Press from rack / seated Dumbbell Presses

Work

For Time:

“Loch Ness Monster”

50 Wallballs @ 20/14
50 Box Jumps
50 Wallballs

At the start and on each minute do 5 deadlifts @ 225/155

Home Gym

Push-ups: EMOM x 6 do 3-5 push-ups (whatever is maintainable)

For Time:
50 Empty Bar Thrusters / Light Thrusters
50 Jumping Alternating Lunges
50 Jumping Air Squats

Option to do 3 Rounds of 12 reps each for time