A. E2.5M x 4 sets ;AHAFA
8-10 DB Bench Press + 4-6 Chin-ups OR 8-10/8-10 Single arm Row
B. Intervals, 2 min on : 1 min off x 5 sets
1/1 Turkish Get-up @medium to heavy weight + 10 Shoulder to overhead @ca. 40/30kg + Remaining time: Burpees

A.AMRAP 9 min
3 Rounds:
20 SeeSaw Presses
Rest 15sec
20 SeeSaw Row
Rest 15sec
Remaining Time: Side Plank Hold (rotate as often as you like)

B. AMRAP 16 min @80% effort. Move well. (one KB, one DB)
10/8 Row/Bike
10/10 DB Clean
10 Tuck-ups
10/8 Row/Bike
10/10 DB STOH
10 Hollow Rocks
10/8 Row/Bike
20 Sumo Deadlift High Pull
10 Windshield Wipers
10/8 Row/Bike
20 Goblet Squat
10 Slow Russian Leg Lifts (focus on high hips, use kb for support)