A. E2.5M X 4 sets ;AHAFA
2 Front Squat (Tempo 21X1) + 4-6 Strict Chin-ups
B. Chipper, For time:
10 Strict toes to bar
20 Punt Lunges @medium weight
30 Lateral Jumps over box w. hand on box
40 Thrusters @barbell only
50 Romanian Deadlift
60/45 Cal AirBike
10 Strict Pull-ups
20 Lateral DB Toss
30 Box Jumps (step down)
40 Jumping lunges
25/25 Single arm Row
60/45 Cal AirBike
* Time Cap: 16 min

A. E2M x 5 sets ;AHAFA
5 Tempo Goblet Squat (31X1) + 8-10 Single arm Row
B. AMRAP 16 min, In teams of two:
10/8 Cal Row
6/6 Single arm Thrusters @medium weight
12 Push-ups
6 Sprawls
*Change after each exercise

A. E2.5M x 4 sets ;AHAFA
6-8 Strict Press + 2-4 Strict Chin -ups
B. E2M x 4 sets
6-10 Dips on Rack, Rings, Box + Strict Knees to chest/elbows
C. Alt EMOM x 9 min
C1. 10-15 Bent over shoulder fly
C2. Max rep Push-ups
C3. 20+ Russian Twist