A.E2,5M 4 Sets; AHAFA
5 PushPress
4-6 Strict PullUps
20- 30 Sec V-up Hold

B. AMRAP 14 min @your best technical effort
12/10 Cal Bike
10 DBL DB Thrusters  (medium heavy)
6-10 Box HSPU/ HSPU
10 Lateral Steps Over Box  (medium heavy)

A. Alt. EMOM x 28 min @your best technical effort

A1. 10-12 Dbl KB Clean
A2. 8-12 Dbl KB Thrusters
A3. 6- 10 PushUps + 8-10 Drop Squats/Air Squats
A4. 30-40 Sec V-up Hold

*Use same set of KB for clean and thrusters

A. E2.5M x 4 Sets
5 BB Bench Press @70-75% of 1RM
+ 8-10/8-10 Single Arm DB/KB Row @AHAFA

B. E2.5M x 4 Sets
5 Explosive Pendlay Row @AHAFA
+ 8-10/8-10 Single Arm DB/KB Bench Press @AHAFA

C. 3 Giant Sets
10-15 V-Ups
15-20 Banded Tricep Pushdown
10/10 Dynamic Side Plank
10 BB Bicep Curls
1 Minute Rest