A. Alt EMOM x 10 min
A1. 3 Deadlift @ca. 80% 1RM + 5/5 Single leg Hip Thrust (BW)
A2. Dips (anyhow) ;pump - scale down as needed - do your best
B. Intervals, 2 min on : 2 min off x 4 sets @HIGH EFFORT
8-10 AtlasBall over shoulder ;AHAFA (can't take more than 30-40 sec) + Remaining time: Burpee box jumps

A. AMRAP 13 min @your best technical effort
12/9 Cal Row
10 Romanian Deadlift @ca. 32/24kg
8 Push-ups
12 Slow and controlled Strict MountainClimbers
10 AirSquat
8 V-ups / toe touches
B. AMRAP 13 min @your best technical effort
12/9 Cal AirBike
10 Box Step-ups (weighted if you want)
8 American Swings @ca. 24/16kg
12 Slow and controlled Heel touches
10 Cossack Squat
8/8 Dynamic Side plank

A. E2.5M x 4 sets ;AHAFA
4-5 Paused Deadlift (2 sec pause in front of knees on the way up and down) + 12-16 SeeSaw Press
B. E2M x 4 sets ;AHAFA
5-7/5-7 Box Pistols w. non working foot sliding behind box + 12-16 Gorilla row / 4-5 Strict Chin-ups
C. Alt EMOM x 9 min
C1. 5-7/5-7 Single leg RDL @ca. 24/16kg
C2. ca. 30 sec DeadBug
C3. ca. 15/15 sec Side plank