A. EMOM x 10 min - Build your way up to 1 heavy set
2 Clean + 1 Jerk (anyhow)
B. For time, 15 - 12 - 9 - 12 - 15 reps of:
Cal AirBike
Pull-ups (anyhow)
Hang Power Clean @ca. 40-50% 1RM
Push-ups
*Time cap: 17 min

A. EMOM x 10 min -build your way up to heavy set
2 Dbl KB Clean + 1-2 Front Squat
B. Alt E2M x 4 sets of each @your best technical effort
B1. 15-30 sec Active Hang (if to easy do L-sit or pike) + 10/10 Single arm C&J @challenging weight
B2. 1 Run around the house (150m) + 15-30 sec Hollow Hold

A. E2,5M x 4 sets ;AHAFA
6-8 Bench Press (tempo 3021)+ 8-10/8-10 Single arm Row OR 6-8 Strict Pull-ups
B. E2,5M x 4 sets ;AHAFA
6-10 Strict Dips (from racks or boxes) + 6-8/6-8 SeeSaw Presses + 20-30 sec Back extension hold
C. Alt EMOM x 9 min;
C1. Max rep Dimond Push ups
C2. 20-30 sec Barbell Bicep Curls @barbell only
C3. 20-30 sec slow and controlled Cuban rotations @light weight