A. AMRAP 30 min, In teams of two, change the reps up like you want.
20/15 Cal Row
20 Alt Single arm Devil Press @ca. 20/14kg
20/15 Cal AirBike
30 Single arm Thrusters @same weight
2 Run around the house (together)
40 Single arm Row @same weight

A. AMRAP 30 min @80% effort
3 Rounds of:
5 Strict Pull-ups
10 Push-ups
15 AirSquat
3 Rounds of:
10 Alt Box Step-ups
20 Box jumps overs w. hands on box to support
30 sec Plank
3 Rounds of:
10 Strict Mountain Climbers
10/10 Dynamic side Plank
10 Bent over Shoulder flys @light weight

A. E3M x 3 sets
1st set: 3 Bench Press @ca. 80-85% 1RM
2nd set: 2 Bench Press @ca. 90% 1RM
3rd set: 1 Bench Press @ca. 95-98% 1RM
*choice: you can do 10/10 Single arm Row ;AHAFA after each set of BP if you want
B. E3M x 3 sets
5 Strict Pull-ups ;AHAFA + 10-15 Floor Press ;AHAFA
C. Alt EMOM x 9 min
C1. 8-14 Diamond Push-ups
C2. 8-12 Cuban rotations @light weight
C3. 20-30 Russian twists