A. E2,5M x 4 sets
5 Back Squat (low or high) @ca. 75-80% 1RM
B. Intervals, 1 min on : 1 min off x 4 sets @high effort
10 Unbroken Thrusters @ca. 43/30kg
10 Pull-ups (anyhow)
Remaining time: Double-unders/Single-unders
C. 3 Rounds of :
30 Banded tricep push downs
30 Banded bicep curls
*Time cap: 8 min

A. Alt L/R E90sek x8
10 Single arm DB Snatch to 10 single arm DB thursters

B. Alt EMOM 12
8 Single arm DB Offset Push up to Row
8 Single arm DB Offset Push up to Row
30sek weighted (holding DB) Hollow hold Flutter kicks

C. Alt L/R EMOM 10
8 Reverse lunges from a plate with single racked KB

A. You have 12 min to work your way up to 1RM Back Squat
B. E3M x 3 sets ;AHAFA
8/8 Bulgarian Split Squat +
10 Floor Press
C. Alt EMOM x 9 min
C1. 30 sec Plank
C2. 30 sec Wall Sit
C3. 10/10 Side Bends ;AHAFA