A. E3M x 4 sets
4-3-2-1 Strict Press; (AHAFA ) +
8-10/8-10 Single Arm Row (AHAFA)+
20-30 sec Hollow Hold

B. Amrap x 16 min @YBTE
6 Shoulder 2Overhead (AHAFA)
8 Box Jumps (try to go a bit higher than usual)
10/8 Cal Bike

A. Alt EMOM x 30 min @YBTE
A1. 6-8/6-8 Single arm Kb Clean @medium weight
A2. 30-40 sec Jump rope anyhow
A3. 16-20 Kb Ballistic Row
A4. 10/10 Strict Mountain Climbers + 10/10 Shoulder Taps
A5. 40 sec Row

A. E2M x 4 Sets
5 Close Grip BB Bench Press @75% of 1RM
+ 10-15 Controlled Banded Face Pulls

B. E2.5M x 4 Sets
6 BB Push Press @AHAFA
+ 5-7 Strict Chin Ups

C. Alt. E90s x 6 Sets (3 Sets of Each)
C1. 10 Bent Over BB Row + 10-12 Lu Raises
C2. 15-20 sec/15-20 sec Half-Kneeling Banded Pallof Press + 15-20 Sec Toe Touches