A. Alt Intervals, 2 min on : 30 sec off x 6 sets each (30min) @80% effort
A1. 10/8 Cal Row + 6 Lateral Burpees over rower + 8 Pike ups on rower
A2. 15m Single arm OH Walking lunges @medium weight + 6 x 15m Shuttle-runs
A3. 10/8 Cal AirBike + 20-30 sec High Knee raises w. Atlas Ball in FR ;AHAFA

A. One Person Chipper for time - 35 Min Timecap
200 DU/400 SU
150 Mountain Climbers
100 Swing
90 Drop Squats
80 Sit outs
70 Jumping Lunges
60 Wall Balls
50 G2OH w/plate
40 Sprawls with jump
30 Free bird
20 Strict Pull ups
10 Long jumps
3 Rope Climbs

Buy Out: 2 Minutes Max Burpees

A. You have 12 min to work your way up to 1RM Bench Press
B. E3M x 3 sets
Max rep Bench Press @65% of A. + 12/12 Single arm DB Row
C. Alt EMOM x 9 min
C1. 8-10/8-10 SeeSaw Press ;AHAFA
C2. 15 Cuban rotations with light DB or plate
C3. 20-30 Banded Tricep push downs (let it burn!)