A. E3M x 7 sets @90% effort
12/10 Cal AirBike
6-8 Hang Power Clean @medium to medium-heavy weight
6 Push Jerk @same weight
6 Lateral Burpees over bar

A. E3M x 7 sets @90% effort
12/10 Cal Row
10 SeeSaw Press w. high knee raises @medium to medium-heavy weight
10 Dbl Bent over row @same weight
6 Burpees

A. E3M x 3 Sets ;AHAFA
8-10 Back Squat + 8-10 Cuban rotation
B. E3M x 3 sets ;AHAFA
6-8/6-8 Single arm OH Split Squat + 6-8/6-8 Single leg Hip thrust + ca. 20 sec Hollow Hold
C. Alt EMOM x 9 min
C1. 20-30 sec Wall Sit (with weight if you can)
C2. 10-15 Bent over Shoulder fly @medium weight
C3. 15-20/15-20 sec KB Around the world @medium weight