A. Alt EMOM x 12 min - work your way up to 1 heavy set
A1. 1 Clean + 3 Push Press + 1 Jerk (anyhow) w. 2 sec pause at catch
A2. 5-7 TNG Power Clean
B. Alt Intervals, 90 sec on : 30 sec off x 4 of each (16 min)
B1. 6-8 Hang power Clean & Jerk @moderate weight + Remaining time: AirBike
B2. 6-8 Pull-ups (anyhow) + 6-8 Target Burpees + Remaining time: Sit-ups

A. Intervals, 3 min on : 1 min off x 3 sets
1 Run around the house (ca. 140m)
6-8 Strict Pull-ups
6-8/6-8 Single arm C&J @moderate weight
Remaining time: 3 Burpees + 15 Double-unders / 30 Single unders
B. Intervals, 3 min on : 1 min off x 3 sets
15/12 Cal Row
8-10 Pike tucks on rower
6-8/6-8 Single arm Snatch @moderate weight
Remaining time: Jump rope anyhow

*rest 2-3 min between intervals