A. Alt E90s x 3 set each (12 min)
A1. 6-8 Strict Press @AHAFA
A2. 10-12/10-12 Single Arm DB row against support ;AHAFA
B. E2M x 3 sets each @95% effort
B1. 10/8 Cal AirBike + 8 Box Jumps 60/50cm + 6 Burpees
B2. 10/8 Cal Row + 12 Russian KB Swings + 8 Goblet Squat
*choose weight for the KB that allows you to move fast and unbroken

A. 10 Min Alt. EMOM
1) 6-12 Pull Ups (Add Weight if You Can)
2) 6-12 Dbl. DB Bench Press

B. 20 Min AMRAP
25 DU/50 SU
20 Sec Hollow Hold
15 Sprawls
10 Box Jumps
5 Handstand Push Ups (Scale as needed)