15 min EMOM split in to 3 sets of 5 min each
Emom shoulder press
1 shoulder press- each round adding 5-10lbs until failure or max/heavy set achieved
Emom push press
1 push press (start with last weight achieved for your max shoulder press and continue adding weight 5-10lbs each set until failure or max/heavy set achieved
Emom push jerk/split jerk-
1 jerk (start with weight achieved for max push press and continue adding weight each set until failure or max/heavy set achieved
Amrap for 10 minutes:
-10 box jumps (24/20in)
-15 db push press (40/25lbs)
-20 ab mat sit-up