A. E2.5M x 4 sets (AHAFA)
3-5 Strict Chin-ups + 8-10/8-10 SIngle arm Row + 10-20 sec L-sit (scale as needed)
B. AMRAP 16 min @your best technical effort
1 Run around the house (ca. 140m)
16 Unbroken WallBalls
32 Double-unders / 64 Single-unders
12 Rope Pull-ups

A. E2.5M x 4 sets (AHAFA) use same KB the whole way through
10 SeeSaw Presses + 15 Double KB Clean + 10/10 Single arm Row
B. AMRAP 16 min @your best technical effort
6 Strict Pull-ups OR 10 Ring row
9 Push-ups
12 AirSquat
15/10-12 AirBike / Row (every other round)

A. E2M x 4 Sets ;AHAFA
3 Strict Presses + 3-5 Strict Chin Ups
B. E2,5M x 4 Sets ;AHAFA
1st set: 8 Bench Press + 6-8/6-8 Bent over Row against support
2nd set: 6 Bench Press + 6-8/6-8 Bent over Row against support
3rd set: 4 Bench Press + 6-8/6-8 Bent over Row against support
4th set: 2 Bench Press + 6-8/6-8 Bent over Row against support
C. Alt EMOM x 9 min:
C1. 10-15 Dips
C2. 10 Double DB Bicep Curl to Arnold Press
C3. 6-10 Strict Knees to chest @controlled tempo