AMRAP 25 mín @ ca.80%effort:
50 DU/100SU
10 HangPower Clean 50/35kg
10 Burpees
10 Front Squat 50/35kg
 20 Situps
10 Shoulder2Overhead 50/35kg

*Find your pace  and keep it through out the workout.
You should be able to move smoothly throughout the workout.

3 x 7 min AMPAP (As Many Pumps As Possible). 2 min rest between.

1
30 Dbl DB Bench Press
20 Dbl DB Bent Over Row
30 Banded Tricep Extensions
20 Dbl Plate Shoulder Raises

2
10/10 Rubber band Chest Flyes
10/10 Rubber band Split Stance Pull
10/10 Pallof Press
30 Banded Bicep Curl

3
10 Dips In Rack
10 Row In Rack
10/10 Slow and Controlled Box Step Ups
10 Calf Raises In Rack

A. E3M x 4 sets; AHAFA
1st set: 10 Strict Press + 5 Strict PullUps
2nd set: 8 Strict Press + 4 Strict PullUp
3rd set: 6 Strict Press + 3 Strict PullUps
4th set: 4 Strict Press + 2 Strict PullUps

B. E2,5M x 3 sets
8-10 Dips ;AHAFA + 8-10 DB Bench Press ;AHAFA

C. Alt EMOM x 9 min
C1. 5/5 Bicep Curl to Arnold Press; AHAFA
C2. 6-8/6-8 Single Leg Russian Leg lift
C3. 20-30 Banded Tricep PushDowns