A. ALT EMOM 16min
A1. 8-10 Bench Press @50%+ of 1RM
A2. 16-20 Gorilla row
A3. RMU Turnover practice 30-40 sec
A4. 20-30 sec L-sit hold on Dumbbells/Boxes (Scale down to Tuck)

B. 10 Minute AMRAP
16 Wall Balls
8 Single Arm Devils Press (5L/5R)
2 Wall walks / 4 Worm Walk

3x9 min AMRAPs. 2 min rest between.

A.
150 m run
8/8 KB Snatch
8 Burpee Box Jumps
8 box HSPU

B.
10 Cal Row
8 KB Swing
8 burpees
8 Wall Balls / Airballs

C.
10 Cal Bike
8 KB Sumo DL High Pull
8/8 steps  kb OH walking lunges
8/8 kb thrusters

A. E2,5M x 4 sets
A1. 8 Bench Press + 8 Pull Ups x8 reps
A2.  6 Bench Press  +  6 Pull Ups
A3. 4 Bench Press + 4 Pull Ups
A4. 2 Bench Press + Pull Ups

B. E2M x 4 sets
6-10 Dbl KB Shoulder to Overhead Press + 8-12 Dbl DB Row Against Support

C. EMOM x 12 min
C1. 6-8/6-8 Upside Down KB Press
C2. 12-17 Banded W’s
C3. 30 sec Hollow Holds