A. METCON - E6M x 5sets
20/15 Cal Bike
6 Sprawls on AtlasBall + AtlasBall Over Shoulder
20 WB
60 DU / 100 SU
10 OH Squat @ca. 40/30kg

A. EMOM 12min
A1. 12-16 Heavy SDHP
A2. 6-8/6-8 Bulgarian Split Squats (Weight Optional)
A3. 10 - 12 Push Ups (Make it harder by using a plate on your back)

B. AMRAP 12min
6 Goblet Squats @challenging weight
12 Strict Mountain Climbers
24 SU
12 Air Squat Jumps
6 Sprawls

A. E3M x 3 sets
4/4 Heavy Single Arm Dumbbell Row
+ 8 Bench Press @ca. 60% of 1RM

B. E3M x 3 sets
6-8 DB/KB Z-Press @AHAFA *Perfect Form!*
10 KB Upright Row @AHAFA
6-10 Tempo Push Ups (3-1-0-0 Tempo)

C. 4 Triple sets - 1 minute rest after each set
30 Sec Hanging Leg Raises (Or Knee Raises)
30 Sec Superman Hold
30 Sec 90° Wall Sits
Rest 60 seconds