A. E2.5M x 4 sets
5 No TNG Deadlift @ca. 70% 1RM + 5-7/5-7  Box Pistols w. non working foot sliding behind box ;AHAFA
B. E15s x 32 sets (8 min)
1 Power Clean @ca. 50-60% 1RM
C. Row 500m @ALL OUT effort!

A. Alt Intervals, 2 min on : 30 sec off x 6 sets of each (30 min)
A1. 15/12 Cal AirBike - Then Remaining time: 10 Russian KB Swings @ca. 24/16kg + 8-10 Box HSPU
A2. 100 Run in place Jump rope - Then Remaining time: 10 WallBalls + 8-10 Sprawls

A. E3M x 3 sets
6 No TNG Deadlift @ca. 70% 1RM + 6-8 Strict Chin-ups for height
B. E3M x 3 sets
6-8 Pendlay / Dead Row ;AHAFA + 6-8 Romanian Deadlift + 5/5 Box Pistols w. non working food sliding behind box
C. Alt EMOM x 9 min
C1. 12-16 Toe touches
C2. ca. 30 sec Bent over T.Y.I @light weight ca. 1.5-2.5kg
C3. 8-15 Dynamic Reverse plan to L-sit w. toes on floor