A. E2.5M x 4 sets
6-8/6-8 Bulgarian Split Squat ;AHAFA + 20-30 Russian Twist
B. E4M x 4 sets @high effort!
15/12 Cal AirBike + 25 Double-unders / 40 Single-unders + 15 Unbroken Thrusters @ca. 30/20kg (maybe less maybe more) + 7 Burpees

A. Alt Intervals, 30 sec on : 30 sec off x 5 sets of each (30 min) @High effort
A1. Row (anyhow)
A2. 15/15 sec Single arm Thrusters @medium weight
A3. SkiErg
A4. 15/15 sec Single arm DB Snatch @medium weight
A5. Jump Rope (anyhow)
A6. Burpees

A. Back Squat (low or high bar)
E3M x 3 sets
3 reps @ca. 80-85% 1RM
2 reps @ca. 90% 1RM
1 rep @your will but no fail
B. E3M x 3 sets
8-12 Box Squat ;AHAFA + 6-8/6-8 Single leg Romanian Deadlift ;AHAFA
C. Alt EMOM x 9 min
C1. 8-12 Floor Press ;AHAFA
C2. 8-12 Strict Toes to bar /knees to chest
C3. 12-16 Alt Reverse lunges ;AHAFA