1. "Shield Generator"
5 RFT:
10 Thrusters (115/75)
10 Deadlifts (115/75)
10 Lateral Burpees

2. Gymnasitcs
EMOM x 10
Odd: Max Reps UB Pull Ups
Even: Max Reps UB Ring Dips

3. Core
5:00 in a weighted plank
*as few sets as possible