Very Long and Sweaty 40 Min Alt. EMOM

1. 15-20 American KB Swings (24/16 kg)
2. 1 Round of Cindy*
3. 150-200m Run
4. 10 S2OH (43/30 kg) + Burpees Over Bar in Remaining Time
5. Rest

*1 Round of Cindy Consists of:
5 Pullups (anyhow, C2B/BMU can also be done here)
10 Pushups
15 Air Squats

Friday Chipper!

5 Rounds of:
16/12 Cal AirBike
14 Alt. DB Snatch

Into...
5 Rounds of:
6-8 Box HSPU
14 Lateral Box step ups over (with weight optional)

Into..
5 Rounds of:
10/8 Cal Bike
4 Man Makers (Single arm row L+R + Pushup + Cluster)

TimeCap or AMCAP up to  32 min:
8/6 Cal Bike
5 Sprawls to Box jumps