A. E2M x 5 Sets: AHAFA
6-8/6-8 Reverse Lunges
6-8/6-8 Gorilla Row

Alt. EMOM x 16 min @YBTE
B1. 15-20 heavy-ish Russian KB Swings (Explosive)
B2. 6-10 Box HandStand Pushups (HSPU against wall)
B3. 8-12 Dbl. DB/KB Front Squat
B4. 6-10 Burpee/Sprawls to Box Jump/Step UP

Buy In: 3000/2600 m Bike
Into AMRAP up to 28 minutes of:

12 6/6 Single Arm DB Clean
12 (6/6) Single Arm DB Shoulder to Overhead
12 Goblet Squats (w. DB in front rack)
12/12 Plank with taps on DB
12/10 Cal Bike

A. E2.5M x 4 Sets
4 BB. Bench Press @80% of 1RM
+ 6 Strict Chin Ups

B.E2.5M x 3 Sets
6/6 Heavy DB. Row Against Support
+ 8 BB. Strict Press
+ 10 Banded Front Raise Pull Aparts (Or 5 Front Raises + 5 Pull Aparts)

C. 3 Core Giant Sets
12-16 Slow and Controlled DeadBugs
12-16 Russian Leg Lifts
12-16 Toe Touches
12-16 sec (each side) Copenhagen Plank
1 Minute Rest