Press Complex
8 Min EMOM
2 shoulder press
2 push press
2 push jerk

*this is NOT for speed, slow down and get set for each rep. You may get heavier or pick a challenging weight and stay there. You will build more if you pick a challenge and hang on till the finish. :)

12 min AMRAP
15 KB Swings 55/35
10 KB Front Squats (bell doesn't touch the body)
5 Ring Rows (parallel to the floor)

12 min AMRAP
15 KB Swings 70/55
10 Barbell Front Squats 95/65
5 Pullups

3 Rounds
12 face pulls with band
20 (10 each side) banded wood chops (same band)
30 sec couch stretch each leg
20 sec thread the needle each arm