A. 12 min technique and work in:
Beat Swings - Semi kipping - Kipping Pull-ups
B. AMRAP 16 min @your best technical effort
4 Strict Press @ca. 50% 1RM Press
4 Pull-ups (anyhow)
4 Sprawls
6 Push Press @same bar
6 Pull-ups (anyhow)
6 Sprawls
8 Push Jerk @same bar
8 Pull-ups (anyhow)
8 Sprawls
20 x 15m Shuttle-runs

A. 5 x EMOM 5. 1 min rest between EMOMs.
1.
6-8 Box jumps
6-8 Squat jumps

2.
6-8 T2B/K2E
4-6 Burpees

3.
12-15 Situps
12-15 Back extensions

4.
4-6 Dive Bombers
8-10 Frog jumps

5.
1 Rope climb
8-10 10m Shuttle runs

A. E3M x 3 sets
2 Back squat @ca. 90% 1RM + 5 explosive jumps (soft landing)
B. E3M x 3 sets ;AHAFA
3/3 High bar reverse lunges +
5-7 Goblet Squat @3021 +
6-8/6-8 Single arm DB Row
C. Alt EMOM x 9 min
C1. 3-5 Strict Chin-ups ;AHAFA
C2. 10-15 Banded Good mornings
C3. 8-12 V-ups