3 x 7 min amrap's
Rest 2-3 min between

A. AMRAP 7 min @your best technical effort
15/12 Cal Row (anyhow)
10 Alt Single arm DB Snatch @ca. 22/16kg
10 Box Jumps (land in power position)
B. AMRAP 7 min @your best technical effort
1 Run around the house
12 Amreican KB Swings @ca. 24/16 kg
6 Burpees
C. AMRAP 7 min @your best technical effort
15/12 Cal AirBike (anyhwo)
15 Wall Balls 9/6 to 3.05m
30 Double-unders / 50 Single-unders

A. AMRAP 28 min @75-80% effort
21 WallBalls
15 American KB Swings @ca. 24/16kg
9 V-ups
6 Alligator Rolls
9 Strict Pull-ups
15 AtlasBall over shoulder @medium weight
21 Mountain Climbers

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 6-8/6-8 SeeSaw Press ;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. 8-10 Strict Press ;AHAFA (ca.50% 1RM)
C2. 8-12 Bent over Shoulder fly @light weight
C3. 20-30 Russian twists