A. E2M x 5 Sets
5-5-4-4-3 Pause Bench Press (70-80% of 1RM)
Optional: 10-14 DB Seesaw Bent Over Row

*Quick Pause on the Bench Press, ca. 1-2 Sec

B. In 9 Minutes Finish 3-4 Rounds For Quality of:
6-10/6-10 SA. DB Strict Press (Sitting on Bench)
3-5 Weighted Chinups

C. EMOM x 8 Min @85-90% Intensity
10/8 Cal Bike
Remaining Time up to 45 Sec: AMRAP of Ball Slams (15/10 kg)

*Focus on Getting Similar Number of Reps on the Ball Slams Each Round

A. Buy In:  60/50 Cal Row

Then AMRAP up to 18 min: @YBTE

12 (6/6) KB PushPress
8 Sprawls
12 (6/6) High Knee Raises with KB Overhead (slow&controlled)
8 Box Jumps/Step Ups
Plank with 12 Alt. taps on KB

Rest 2 minutes before B

*Find your tempo and keep it throughout the workout.

B. Alt. EMOM x 9 min  @YBTE
B1. 8-10 Box HSPU
B2. 8-10/8-10 Single Arm KB Bent Over Row
B3. 8-10/8-10 Toe Taps