Push Press:

EOMOM of:

1x3 @50% - 6sec Isometric

1x3 @60% - 6sec Isometric

1x3 @70% - 6sec Eccentric

1x3 @80% - 6sec Eccentric

Then

3x4

Then

14 EMOM:

1.) 30ft Sandbag Bear Crawl (L/M)

2.) 4 Bar Muscle Ups

MOD:

Twisted Cross L|R

Lat Extension L|R