A. E2M x 5 sets
8-10 Dumbell Bench Press (AHAFA ) +
4-6 Strict Chin-Ups

B. Alt. Intervals 2 min on 1 min off x 6 sets @YBTE

B1. 12/9 Cal Bike +
8-10 AtlasBall over Shoulder. Remaining Time: High Knee Raises with Atlas Ball in front rack

B2. 16 (8/8) Dumbell Shoulder To Overhead +
14 Reverse Lunges (with DB in Front Rack)
Remaining Time:  JumpRope (anyhow)

E4M x 7 Sets @High Effort:
12/10 Cal Row
15 American Swing (AHAFA)
12 Goblet Squats /AirSquats
6- 9 Burpees/Sprawls Over KB

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

B1. E2M x 4 Sets @AHAFA
4-6 BB. Push Press (Practice Explosive Dip and Drive, No Tng!)
+ 10 Double DB/KB. Bent Over Row
B2. 1 x AMRAP
BB. Strict Press @50-60% of Weight Used in B1

C. Finisher - 3 Rounds w. no Rest
15 Banded W's
15 Banded Bicep Curls
15 Tuck Ups
15 Sec Hollow Hold