A. Alt EMOM x 10 min

A1. 6-8 TNG Shoulder to overhead @ca. 50% 1RM Jerk (focus on racking the bar high!)
A2. 6-12 Pull-ups (anyhow) - Ring Row - Strict - semi kipp - Kipping - Butterfly - CTB

B. Alt EMOM x 16 min
B1. 2-3 Squat Clean and Jerk @ca. 70% of 1RM Clean
B2. 8-12 Box Jumps 60/50cm

A. AMRAP 12min
3 - 6 - 9 - 12 etc reps of:
KB Snatch L/R
KB Romanian DL

B. 12min Alt. EMOM
B1. 5 Chin-Ups @ High difficulty (use weight if needed)
B2. 10 DB/KB Bench Press
B3. 30sec AMRAP Airsquats

C. 6-7min Core Finisher

A. E3M x 4 sets (use first set as a warmup)

6-8 Bench Press  ;AHAFA + 10  Bent over shoulder fly (lightweight)  + 20-30 sec hollow hold/ V-up hold

B. EMOM x 12 mín:
B1) 8-12 Explosive PushUps (explosive up)
B2)6-8/6-8 See Saw Presses; AHAFA
B3) 10-20  Situps
B4) 8-10 dbl DB Bicep Curls

C. 3 rounds for quality of:
20-30 banded Tricep push downs + 15-20 banded strict presses