A. AMRAP 12 min @80% effort
20/15 Cal Row
20 Dbl DB/KB Thrusters @medium weight
16-20 Floor Press @same weight as in thrusters
10 Sprawls
B. AMRAP 12 min @80% effort
20/15 Cal AirBike
20 Jumping Lunges OR Alt Forward lunges
8-10/8-10 Single arm Row @medium weight
10 Box Jumps 60/50cm

A. Alt EMOM x 10 min
A1. 8-10 Goblet Squat @controlled tempo ;AHAFA
A2. ca. 30 sec Controlled strict Mountain Climbers
B. Alt Intervals, 30 sec on : 30 sec off x 3 of each (6 min)
B1. WallBalls
B2. Sprawls
C. Alt Intervals, 30 sec on : 30 sec off x 6 min (3 min)
C1. Devil Press
C2. Skater Jumps

A. E3M x 3 sets ;AHAFA
4-6 Strict Pull-ups + 8-12 Bent over Barbell Row (sup grip)
B. E3M x 3 sets
8-10 Dbl DB Z Press + 8-10 DB Lat Pull-over + 20 sec V-up Hold
C. Alt EMOM x 9 min
C1. 10-15 Bent over shoulder fly @medium weight
C2. 20-30 Banded Tricep push downs
C3. Max Rep Push-ups