A. AMRAP 25 min @your best technical effort
6 Deadlift @ca. 50% 1RM Clean
6 Hang Power Clean
6 Shoulder to overhead
12 Box Jumps 60/50cm
24 Double-unders
*rest exactly 1 min between rounds

A. Intervals, 3 min on : 1 min off x 2 sets of each (finish 2 sets on A1. before starting on A2. and so on)
A1. 10/8 Cal Row + 10 Dbl KB Deadlift @medium weight + 8-10 Push-ups
A2. 10/8 Cal AirBike + 10 Wall Balls + 10/10 MedBall Side throw to wall
A3. 50 Run in place Jump rope + 10 Box Jumps + 6-10 Strict Pull-ups
*pace the first round and try going faster the second round

A. E3M x 3 sets ;AHAFA
4-6 Strict Pull-ups + 8-10 Bench Press
B. E3M x 3 sets
4-6 Strict Press @ca. 75% 1RM + 8-10 DB Lat Pull-over + 20 sec V-up Hold
C. Alt EMOM x 9 min
C1. 10-15 Bent over shoulder fly @medium weight
C2. 20-30 Banded Tricep push downs
C3. Max Rep Push-ups