A. Alt EMOM x 12 min
A1. 5-7/5-7 Single arm KB/DB Clean & Jerk @medium weight
A2. 8-12 Dynamic Reverse plank to L-sit w. heels on floor
A3. 8 Strict Standing High Pull + 8 Jumping AirSquat @same weight
B. AMRAP 12 min @your best technical effort
12/9 Cal AirBike / Row
6/6 Single arm KB/DB Thrusters @same weight as in A.
6 Lateral Sprawls over KB/DB

A. Alt EMOM x 12 min
A1. 5-7/5-7 Single arm KB/DB Clean & Jerk @medium weight
A2. 8-12 Dynamic Reverse plank to L-sit w. heels on floor
A3. 8 Strict Standing High Pull + 8 Jumping AirSquat @same weight
B. AMRAP 12 min @your best technical effort
30 Double-unders / 50 Single-unders
6/6 Single arm KB/DB Thrusters @same weight as in A.
6 Lateral Sprawls over KB/DB

A. E3M x 3 sets @ca. 50% of 1RM
1st set: 10 TNG Deadlift w. your better mixed grip
2nd set: 10 TNG Deadlift w. your worst mixed grip
3rd set: 10 Deadlift with changing mixed grip after each rep
* After each set of DL do ca. 10/10 Side plank w. rotation
B. E2.5M x 3 sets
5/5 Single leg Hip thrust + 10 Regular w. Medball in hip + 8-10 Goblet Squat @controlled tempo ;AHAFA
C. Alt EMOM x 9 min
C1. 12-15 Russian KB Swings
C2. 10-14 Alt Box Step-ups w. weight if you can
C3. 10-14 Slow and controlled Mountain Climbers