A. E2M x 5 sets
1st Set: 7 Front Squat @ca.65-70%1RM
2nd Set: 5 Front Squat @ca.70-75%1RM
3rd Set: 4 Fron Squat @ca.75-80% 1RM
4th Set: 3 Front Squat @ca. 80-85% 1RM
5th Set: 2 Front Squats @ca. 90% 1RM

* 4-6 Strict Chin-Ups after each set of Front Squats

B. AMRAP x 16 min @YBTE
10-9-8-...-1 of:
DB Hang Squat Clean (L/R)
Toes2Bar
DB Shoulder To Overhead (L/R)
Burpees over DB

* If you finish the round of 1 you start again and work your way up (2-3-4-...-10)

AMRAP x 28 min @Your Best Technical Effort

15/12 Cal Bike
9 KB Sumo Deadlift High Pull (medium-heavy)
8/8 KB Shoulder2Overhead
7/7 Reverse Lunges (w. DB)
6  AtlasBall over Shoulder (AHAFA)
30 Double Unders/60 Single Unders

* Finish one round and take 1 Min rest before starting again.

A. In 9 Minutes Finish 4 Sets of:
4-6 Strict Press @70-75% of 1RM
8-12 Banded Lat Pulldown

B. In 9 Minutes Finish 3-4 Sets of:
5 Barbell Push Press @Ca. Same Weight You Ended in A.
5 Strict Pull Ups
5/5 KB Plank Pull-Through

C. In 9 Minutes Finish As Many Sets As Possible of:
10 Behind The Neck Strict Press
15 Banded Overhead Tricep Extension
20 Double DB/KB Alt. Bent Over Row