A. EMOM x 12 min (build across)
A1. 1 Clean + 1-2 Hang Clean (anyhow) + 1-2 Jerk (anyhow)

B. Alt EMOM x 18 min
B1. 6-8 Hang Power Clean and Jerk @ca. 50-60% of heaviest lift in A.
B2. 20 Alternating V-ups
B3. 6-8 Front Squat @same weight

A. Alt EMOM x 30 min
A1. 8-12 Sumo DL High Pull @medium heavy
A2. 20 Russian Twist + 10 heel taps
A3. 12-16 Gorilla Row
A4. 6-8/6-8 Step Ups. (weighted if you want)
A5. 40 sek Jumprope anyhow

A. E2.5M x 4 Sets
4 Pause Bench Press @75-80% of 1RM (2 Seconds Pause in Bottom Position)
+ 8-10 Dbl DB Bent Over Row

B. E3M x 3 Sets
6 Explosive Pendlay Row @AHAFA
+ 10-12 Dbl DB Bench Press
+ 10-15 Dbl DB Shrugs @Same DB's

C. 3 Giant Sets, 1 Minute Rest After Each Set

15-20 Sec L-Sit (Scale As You Like)
10-20 Sec/10-20 Sec Side Plank Holds (Have Leg Raised if You Can)
10-20 Sec/10-20 Sec Copenhagen Plank (Scale as You Like)
20-30 Sec Bicep Curls @Barbell Only

1 Minute Rest