Shinobi
Single Arm Bench Press 3×8
ALT
Pendlay Rows
Push Jerk Heavy Single
then
4 Split Jerk singles at that weight
EMOTM x12
1) 3 Power Clean + Front Squats x5
2) DB Push Press x10 / 10 Push Ups
3) T2B x12
Fitness
Single Arm Bench Press 3×8
ALT
DB Rows
Seated DB Press 3×8
ALT
DB Split Squats (Front foot Elevated)
EMOTM x12
1) 10 KBS + Goblet Jump Squats x5
2) DB Push Press x10 / Push Ups
3) Seated Tucks\Elevated Toe Circles x12-15
