A. E4M x 3 sets
2 Front Squat @ca. 90% 1RM + 10/10 Single arm DB Row ;AHAFA + ca. 20 sec V-up Hold
B. For time @your best technical effort
50 AirBall 9/6kg (wallballs but instead of throwing to a wall you throw straight up in the air)
30 Russian Twists w. MedBall
10 Burpees
30 AirBall
20 Ground to overhead w. MedBall
10 Burpees
3 Run around the house (ca. 420m)
Time Cap: 13 min

A. AMRAP 12 min @80% effort
20/15 Cal Row
15 Dbl KB Thrusters @medium weight
10/10 Single arm Bent over KB Row @same weight as in Thrusters
5 Burpee box Jumps
B. AMRAP 12 min @80% effort
20/15 Cal AirBike
10 Alt Cossack Squat w. weight if you want
10 Alt Curtsy Squat w. weight if you want
20 Plank Shoulder Taps