A. E6M x 5 sets @high effort
20/15 Cal AirBike
15 Burpee box Jumps 60/50cm
10 Devils Thrusters
* 1 devils thrusters = 1 devils press into 1 thrusters
**use 2 DB, choose the weight right, this should go fast and smooth

A, AMRAP 13 min
20/15 Cal Row
20 WallBalls
10/10 Single arm DB Snatch @ca. 16/12kg
10 Sprawls
B. AMRAP 13 min
50 Double-unders / 100 SIngle-unders
20 Russian KB Swings @ca. 24/16kg
10/10 Shoulder to overhead @same weight
2 Rope Climbs

A. E2,5M x 4 Sets; AHAFA
1st set: 8 Back Squats + 4 Explosive Box Jumps
2nd set: 6 Back Squats + 6 Explosive Box Jumps
3rd set: 4 Back Squats + 8 Explosive Box Jumps
4th set: 2 Back Squats + 10 Explosive Box Jumps
B. E2,5M x 3 Sets; AHAFA
8/8 Bulgarian Split Squats w. 2xDB/KB hanging on each side +
8-10 Double DB/KB  Z-Presses (scale down to bench or box)
C. ALT. EMOM x 9 min; AHAFA
C1. 30-40 sec Wall sit
C2. 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)
C3. 20 Strict mountain climbers (the slower the better)