A. AMRAP 30 min @80% effort
28/20 Cal Row (anyhow)
12 Rope Pull-up
6/6 Single arm Thrusters @medium weight
2 Run around the house (ca. 280m)
12 Toes to bar
12 Box Jumps (land in power position) step down

A. Alt Intervals, 90 sec on : 30 sec off x 5 set each (30 min)
A1. 10/10 KB Clean @ca. 24/16kg + 10-15 Push-ups + Remaining time: Sprawls
A2. 15 Goblet Squat @same weight as in hang clean + 8-10 Strict knees to chest/toes to bar + Jump rope anyhow
A3. 5/5 Half Kneeling KB press @same weight + 10/10 Dynamic side plank + Remaining time: AirBike

A. E3M x 3 sets
6 Front Squat ;AHAFA (ca. 70% 1RM) + 8-10 Dbl DB Bench Press
B. E3M x 3 Sets; AHAFA
5-7/5-7 Bulgarian Split Squat + 10 Bent over Shoulder flys + 10/10 Suitcase Side Bends
C. Alt EMOM x 9 min:
C1. 12-16 Russian KB Swings @ca. 32/24kg (explosive)
C2. 6-10 Strict Chin-ups
C3. 10-15 V-ups