A. E,2,5M x 4 Sets:
3 Strict Press + 4 Push Press
5 Strict PullUps for height

B. For time, 15 - 12 - 9 - 12 - 15 reps of:
Cal Row / AirBike (double the reps on Airbike - 30-24-18 cal...)
Pull-ups (anyhow)
Single arm DB/KB Hang Power Clean and Jerk @medium weight
Push-ups

*Time cap: 20 min

A. You have 10 min to find 1RM Pull Ups or Chin Ups. If not using weight try going for your first strict pull up or try a more elastic rubber band.

B. Alt. E90S x 8
B1. 4-8 Pull Ups - AHAFA
B2. 8-12 KB SeeSaw Press

C. For Time
10-8-6-4-2-2-4-6-8-10 Reps Of:
Single Arm KB or DB Push Press/Jerk
Burpee's
Time Cap 10 min

A. E2,5M x 4 sets:
4 Romanian Deadlift + 6 No TNG Deadlift ;AHAFA
20 slow Bicycle Crunches

B. E2,5M x 3 sets:
10-15 Banded Goblet Squats @tempo 22X1; AHAFA
 8-10/8-10 Single arm DB/KB Row ;AHAFA

C. Alt EMOM x 9 min
C1. 5/5 Single leg KB Romanian DL @medium weight
C2. 10-16 Russian Leg Lifts C3. 10-15 Explosive Russian KB Swings; AHAFA