A. Metcon - 5 Rounds for time:

7 Deadlift (RX+: 120/80 RX: 100/60  - or AHAFA)
10 HSPU/Box HSPU  (Can scale down to Sitting double DB/KB strict press)
15 Air squats
7 Lateral Burpees over bar
300m Run
Rest 1:00 between rounds

Time Cap 22 min
B. 5 min buy out flow right after the 22 minute mark
20 sek hang from pull up bar
20/20 sek sofa stretch against the wall
@ca. 3 rounds

A. 4 Unbroken Light  Barbell Rounds:
8 Deadlift
8 Push Press
8 Good Morning
8 Rev. Lunges
8 Row
8 Deadlift
Rest: 60-90s

Timecap 12 Min

B. 2 Min ON 1 Min OFF: x6  (3 rounds each) Finish B1/B2 before moving to next set:

B1.
15/12 Cal Row
10 Heavy Kb Swing
Max Wallballs

B2.
150m Run
5/5 Hang Db. Snatch
Max Sprawls

A. E2.5M x 4 sets:

 3 strict Barbell press @ 80-85% 1 RM +
4-6 Pull ups (as little assistance as possible, focus on height!)

B. E3M x 3sets:
5-7/5-7 Half kneeling KB press. +
6-10/6-10 Single arm row against support +
8-12 dips (rack or between 2 boxes

C. Alt EMOM x 9min:
C1.  6-10 push ups (chest to floor) For those progressed enough a plate can be applied to upper back as an increase in weight.
C2. 10-12 banded lat pull down with 3 sec pause in bottom position.
C3. 16 - 20 (8-10) each arm DBL Dumbell hammer curl