A. Alt EMOM x 12 min
A1. 3-4 Strict Chin-ups ;AHAFA
A2. 6/6 Half kneeling KB Press ;AHAFA
A3. 20-30 sec L-sit on boxes or floor
B. AMRAP 18 min, In teams of Two, "I go, You go"
Partner 1: 10/10 Single arm DB Row + 8-10 Box HSPU + 8-10 Balance burpee to 5kg plate
Partner 2: Cal Row, while partner 1 does one full round, then change

A. Alt. EMOM 9 min
A1. 5/5 Clean & Strict Press
A2. 6-10 Pull Ups
A3. 25-35 sec Isometric Goblet Squat Hold

B. E5M x 4 Sets
10-14 cal Bike
10 Box Jump Overs
5/5 KB Snatch
20/40 DU/SU

A. Alt E90s x 3 sets each; AHAFA
A1. 10-8-6 DB Bench press
A2. 6-4-2 Strict Press
B. Alt EMOM x 8 min; AHAFA
B1. 6-8 Double DB Arnold Press (sitting down)
B2. 2-3 Strict Chin-ups
C. Alt EMOM x 12 min
C1. 20 Banded Tricep push down ;Pump
C2. 12-20 Bicep curls @barbell only
C3. 15-20 Sit-ups