A. E90s x 10 sets ;build across
6 Deadlift +
4 Hang Power Clean +
1-2 Thrusters

B. Alt EMOM x 10 min
B1. 8-10 Russian Leg lifts +
6-8 Box Jumps 60/50cm
B2. 6-8 AtlasBall over shoulder ;AHAFA

A. AMRAP 12 min @80% effort
15/12 Cal Row
5/5 Single arm OH Forward lunges @medium weight
10 Sumo DL high pull @medium weight
10 V-ups /Toe touches

B. AMRAP 12 min @80% effort
15/12 Cal AirBike
16 Russian KB Swings @ca. 24/16kg
14 Strict Mountain Climber
12 AirSquat

A. E3M x 3 sets
3 Bench Press @ca. 80-85% 1RM +
8-10 Strict Standing KB High-pull +
10-15 Toe touches

B. E3M x 3 Sets; AHAFA
5-7/5-7 SeeSaw Press +
10 Bent over barbell row + 10/10 Suitcase Side Bends

C. Alt EMOM x 9 min ;AHAFA
C1. 10-14 DB Lat Pull-over
C2. 6-10 Strict Chin-ups
C3. Max rep Push-ups