A. E3M x 4 sets
5-7 Bench Press (AHAFA) ca. 65-70% 1RM + 10-15/10-15 Single arm Row (AHAFA)
B. For time, 5 rounds of:
9 Push-ups
15 One Ring ring row (sup grip)
21 Toe touches
1 Run around the house
*Time Cap: 12 min

A. AMRAP 30 min, In teams of two - change the reps up like you want
1000/750m Row
30 HSPU (scale on Box)
30 Over and Under hurdle
30 Strict Toes to bar
30 Strict standing KB High Pull (AHAFA

A. E3M x 3 sets
3-4 No TNG Deadlift @ca. 75-80% 1RM + 8-10/8-10 Single arm OH Split Squat (AHAFA)
B. E3M x 3 sets
10 Pendlay / Dead Row
10 Romanian Deadlift
10 Explosive Russian KB Swings (AHAFA)
*same weight on the bar for the pendlay and romanian
C. Alt EMOM x 9 min
C1. 20/20 sec Single leg Wall sit
C2. 15-20 Toe touches w. weight if you can
C3. 20-30 Banded Bicep curls (pump)