A. E90s x 8 sets ;work your way up to 1 heavy technical set
1 Snatch Deadlift + 1 Hang Power Snatch w. 2 sec Pause at catch + 2 Behind the neck Push press + 2 OHS
*for beginners with more technical focus, go EMOM x 12 min
B. Alt EMOM x 12 min
B1. 8-12 Pull-ups (anyhow) + 3/3 Single leg downward facing dog + Knees to chest
B2. 30 sec Max Cal AirBike (anyhow)
B3. 8-12 SeeSaw Presses (AHAFA) + 8-12 Double KB Clean @same weight as in seesaw

2 x 13 min AMRAP's
rest 3 min between

A. AMRAP 13 min
Max meters on the Rower (smooth and steady pace)
B. AMRAP 13 min
5/5 Half Kneeling Press
10 Toe touches
15 American Swings w. same weight as in Press
10-20 sec Chin over bar hold (scale as needed)

A. E2.5M x 4 sets
6-8 Strict Press @ca. 70% 1RM Press + 10/10 Single arm DB Row (AHAFA)
B. E3M x 3 sets ;AHAFA
8-10 Pendlay / Dead row + 8-12 Floor Press + 20-30 Russian Twist
C. Alt EMOM x 9 min
C1. ca. 30 sec Bent over T.Y.I @light weight
C2. ca. 30 sec Banded Tricep push-downs
C3. ca. 20/20 sec Banded standing chest fly