A. AMRAP 13 min @your best technical effort
15/12 Cal AirBike
4-5/4-5 Get-up Sit-up
4-5/4-5 Single arm C&J
5/5 Dynamic Downward facing dog + Knee to chest
*use same KB through out
B. AMRAP 13 min @your best technical effort
15/12 Cal Row
8-10 Rower Pike ups
4-5/4-5 Single arm Thrusters
5/5 Single arm renegade row
*use same DB through out

A. Alt EMOM x 30 min
A1. 5-7/5-7 Half Kneeling Press
A2. ca. 30 sec Walk Out Plank
A3. 14-20 Gorilla row
A4. 14-20 Cossack Db toss
A5. 30-40 sec Jump rope anyhow

A. E2.5M x 4 sets ;AHAFA
4-6 Bench Press + 10-12/10-12 Single arm Row
B. E2M x 4 sets ;AHAFA
8-12 Dips (in rack, rings, box) + 8-10 Bent over Barbell row / 4-6 Strict Pull-ups
C. Alt EMOM x 9 min
C1. 4-6/4-6 Get-up Sit-up
C2. Max rep Push-ups
C3. ca. 30 sec Banded Pull apart