A) Every 2mins x5 rounds:
3 Strict press + 5 Push press + 7 push jerks
(if you don’t have a barbell then use a kb or db and do the same same complex each on each arm within the 2mins)
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B) Alt Tabata:
Squat jumps
Wall sit
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C) 15min AMRAP:
20 Alt db snatches or 10 kb snatches left arm + 10 kb snatches right arm
10 Burpee box jumps
20 Wall balls or 20 empty bar thrusters (or holding a kb/plate as a goblet and perform thrusters)
10 Hand release press ups
