A. In 12 minutes finish 4-5 Rounds; AHAFA of:
3-5 Bench Presses (Build up)
6-8 / 6-8 Single Arm DB Bent over Row
16-20 Banded Tricep Push Downs

B. Alt. EMOM x 15 min @YBTE
B1. 4-6 / 4- 6 Dumbell Split Jerks (heavy-ish)
B2. 8-10 Toes To Bar
B3. 12/10 cal Bike (or max 45 sec)

 AMRAP 27 min @YBTE
300/250m  Row
2 Rounds:
12 Gorilla Row
14 (7/7) Dynamic Side Plank
16 Plate Jumps

300/250m Row
2 Rounds:
8 Hike Swings
10 Alt. Forward Lunges (w. plate overhead or Kb in goblet hold)
16 Heel Taps

A. In 11 Minutes Finish 4-5 Rounds of:
4 Pause Barbell Bench Press @70% of 1RM (2 Sec Pause)
8 Lu Raises
12 Alt. DB Bicep Curl

B. Alt. EMOM x 16 Min
B1. 8-10 Glose Grip Barbell Bench Press
B2. 16-20 KB Gorilla Row
B3. 10-14 SeeSaw Presses + 15-20 Sec OH Hold
B4. 20-28 Sec Hanging L/H-Sit