A. E2.5M x 4 sets
2 Strict Press + 4-5 Push Press ;AHAFA +
8-12 Dips in Rack/Rings/Box ;AHAFA
*Clean the bar up for the press
B. Intervals, 3 min on : 1 min off x 4 sets @your best technical effort
3 Strict Pull-ups + 5 Kipping/butterfly/semi kipping Pull-ups
5 Hang Power Clean and Jerk @ca. 50% 1RM Power Clean
5 Lateral Burpees over bar

A. You have 10 min to find 1RM Strict Pull Ups or Chin Ups. If not using weight try going for your first strict pull up or try as little rubber band as possible.

B. Alt EMOM x 12 min
B1. 6-8 Pull Ups + 12-20 Mountain Climbers
B2. 12-16 KB SeeSaw Press + 4-6 Sprawls
B3. 40 sec AirBike

C. ALL OUT EFFORT!
30/25 Cal AirBike

A. E2.5M x 4 sets ;AHAFA
6-8 Bent over barbell row + 8-10 Romanian Deadlift + 10-12 Russian KB Swings
B. E2M x 4 sets
5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA + 8-10 V-ups / Knees to chest
C. Alt EMOM x 9 min @medium to medium heavy weight
C1. 5-7/5-7 Single leg Romanian DL
C2. 12-16 Explosive jumping AirSquat
C3. 20 Bicycle crunches