A. ALT EMOM x 16 min
A1. Strapless Row 40 sec (use your legs)
A2. Hollow Rock 20-30 sec
A3. 8 Romanian Deadlift + 8 Bent over Row @AHAFA
A4. 10 Floor Press + 6 Russian Leg Lifts with weights in a press out

B. 4 Rounds For Time
15 Bar Facing Burpees
10 Deadlift @Heavy-weight
8 Pull Ups / 5 Bar Muscle Ups

12 min Time Cap

A. Amrap 20 min

Bike 600/500m
5 Atlas Ball Squats in Bear Hug
12 Alt Db Snatches
20 Lunges with Db
30 DU/50 SU

2 min Rest before B

B. 6 min Ascending Ladder
2-4-6-8-10-12-…
Cal Bike
Atlas Ball Over Shoulder

A. E90s x 6 Sets
4 Pause Barbell Bench Press (2 sec Pause in Bottom Position) @75% of 1RM

B. E90s x 3 Sets
6-8 Chin Ups @AHAFA

C. E90s x 3 sets
6-8 Strict Barbell Press @AHAFA

D. 3 Giant Sets.
12-15 DB Humble Rows
12-15 Russian Leg Lifts
15-20 Reverse Table Top Lifts
15-20 sec (each side) Copenhagen Plank

Rest 1 minute between sets