A. Alt EMOM x 8 min
A1. 5 Front Squat - first rep with 2 sec pause at bottom, then 4 regular ;AHAFA
A2. 5-7 Strict Chin-ups / 8-10 Ring Row / 1-3 Strict Muscle-ups
B. Alt EMOM x 20 min
B1. 10 Double KB/DB Thrusters @moderate weight + 8-10 Sprawls
B2. 60 Double-unders / 90 Single-unders OR 40 sec jump rope anyhow
B3. 10 Beat Swings + 10 One ring Ring row (sup grip)
B4. 8-10 Box Jumps (land in power position) + 10-15 sec Chin over bar hold

A. Alt EMOM x 9 min
A1. 12-15 Goblet Squat ;AHAFA (use two KB's if you need to)
A2. 10-15/10-15 Single arm Row against support ;AHAFA
A3. 10-15/10-15 SlamBall Side throw to wall
B. Alt EMOM x 20 min
B1. 45 sec AirBike (anyhow)
B2. 15 Russian KB Swings @ca. 24/16kg or lower + 4-8 Strict Burpee
B3. 15-20 Unbroken WallBalls
B4. 10-15 Toe touches + ca. 10 sec V-up Hold

A. E3M x 3 sets
5 No TNG Deadlift @ca. 75% 1RM + 10-15 Explosive Russian KB Swings @ca. 32/24kg or lower + 10-14 SeeSaw Press ;AHAFA
B. E2,5M x 3 Sets; AHAFA
5-7/5-7 Step ups on Box + 10 Bent over Barbell Row + 10/10 Suitcase Side Bends
C. Alt EMOM x 9 min:
C1. 12-16 Romanian Deadlift ;AHAFA
C2. 10-12 Bent over Shoulder Flies + 8-10 Cuban rotations w. two light weight plates
C3. 30-40 Sec V-up hold