A. Alt EMOM x 10 min
A1. 12-16 SeeSaw Press @medium weight + 20 Light Skater Jumps w. MedBall
A2. 16-20 Gorilla Row @same weight + 8-16 Cossack Squat
B. AMRAP 13 min @light tempo
10/8 Cal AirBike / Row
10/10 Single arm Snatch @same KB as in A.
15 AirBall
20 Russian Twist w. medball

A. AMRAP 24 min - Light and Continuous Flow
-30 sec Single Under
3 Rounds:
  15 KB Swing
  15 Air Squat
-30 sec Single Under
3 Rounds:
  15 Single Arm KB Thrusters
  15 Ballistic Row
-30 sec Single Under
3 Rounds:
  15 Push-ups
  15 Russian Twist
-30 Sprawls

A. E2.5M x 4 sets
6-8 Back Squat @ca. 60% 1RM + 10-12 Romanian DL @ca. 32/24kg + 10 Banded Pull apart
B. E2M x 4 sets
12-20 Reverse Lunges w. rotation over working foot (use MedBall) + 8-10 Bent over Barbell row @medium weight
C. Alt EMOM x 9 min
C1. Max rep Push-ups
C2. 14-20 Cossack Squat
C3. 15-20 Toe touches