A. Alt EMOM x 30 min @80-85% effort (6 sets each)
A1. 10 Front Squat @ca. 50+% of 1RM (the bar starts from the ground)
A2. Ring support hold for ca. 20-30 sec (use rubber band or box for scale)
A3. 8-10 Toes to bar + 10-16 Alt Jumping Lunges
A4. 10-15 sec L sit on Box + 6-8 Shoot throughs
A5. 2-5 Wall Climbs (scale as needed)

Teams of 2. Split distance/reps at will.
A. 6k AirBike
TC: 13 min
* 90sec rest *
B. 3k Row
TC: 13 min
* 90sec rest *
C. 400 DU / 1000 SU
TC: 9 min

A. E3M x 3 sets
5 Deadlift @ca. 70% 1RM + 15-20 Double DB Seal Row ;AHAFA (bench slightly inclined)
B. Alt E90s x 3 sets each
B1. 16-20 Alt Step-ups on 40-50cm box w. Weight ;AHAFA
B2. 30-40 Banded Tricep push downs (yellow band)
C. Alt EMOM x 9 min
C1. 10 Romanian DL ;AHAFA
C2. 15-20 Dbl DB Hammer Curls ;AHAFA
C3. 8-12 Strict Knee Raises (knees to elbows)