A. E2M x 5 Sets
6 Back Squats (AHAFA)
+  4-6 Strict ChinUps (AHAFA)

Alt. EMOM x 16 min @YBTE
B1. 8-10 Dbl KB Hang Clean& Jerk; AHAFA
B2. 10-15 Box Jumps
B3. 6-10 Box HandStand Pushups (HSPU against wall)
B4. 10-15 Dbl KB Front Squats; (Same weight as in B1.)

4 x 7 min Alt. AMRAPS w. 1 min Rest in Between

A) AMRAP 7 min @YBTE
600/500 m Bike
7/7 DB Hang Clean and Press
7/7 Reverse Lunges (w.DB in Front Rack)

B) AMRAP 7 min @YBTE
300/ 250m Row
12  AirBalls)
12 Russian Twist (Slow&Controlled)

A. E2M x 4 Sets
4 BB Bench Press @80% of 1RM
+ 10-14 Alt. DB Bicep Curl

B. Alt. EMOM x 8 Min
B1. 12-16 KB Gorilla Rows @AHAFA
B2. 8-10 Glose Grip BB Bench Press @ca. 50-55% of 1RM

C. 4 Giant Sets
10-12 Behind The Neck Strict BB Press/Strict Press @Light Weight
10-12 Dbl. DB Lateral Raises
10-12 V-Ups
10-12 KB/DB Plank Pull-Through
60-90 Sec Rest