A. Alt EMOM x 10 min @YBTE
A1. 6-8 TNG Shoulder to overhead @ca. 50% 1RM Jerk (focus on racking the bar high!)
A2. 6-12 Pull-ups (anyhow)/ Ring Row - Strict - semi kipp - Kipping - Butterfly - CTB

B. Alt EMOM x 16 min @YBTE
B1. 2-3 Squat Clean&Jerk @ca. 70% of 1RM Clean
B2. 8-12 Box Jumps

2 x 13 min AMRAPS, with 2 min rest in between.

A. AMRAP x 13 mint@YBTE
-With one Medball-
10 Medball Clean
10 G2OH with Medball
10/10 Russian Twist w. Medball / side bends
10 Strict Press w. Medball
10 (5/5) Forward Lunges w. rotation over front leg

B. AMRAP x 13 min @YBTE
-With one KB-
DT Complex on Right Hand
DT Complex on Left Hand
10 Russian KB Swings
10 Air Squats

* DT Complex =
12 Suitcase Deadlift
9 KB Hang Clean
6 Shoulder2Overhead

A. You Have 13 Minutes to Work Your Way Up to 2RM Back Squat
Aim for ca. 95% of 1RM

B. E2.5M x 4 Sets
10 Front Squats @AHAFA
+ 6-10 Strict Chin Ups

C. Alt. E2M x 6 Sets (3 Sets Each)
C1. 6/6 BB Back Rack Reverse Lunges @AHAFA + 15-20 Toe Touches
C2. 8/8 Sitting Single Arm DB/KB Press @AHAFA +
15-20 Sec/15-20 Sec Copenhagen Plank