A. E3M x 3 sets
1st set: 3 Back Squat (low or high) @ca. 80-85% 1RM
2nd set: 2 Back Squat (low or high) @ca. 90% 1RM
3rd set: 1 Back Squat (low or high) @ca. 95+% 1RM
*choice: you can do 10 SeeSaw Press ;AHAFA after each set if you want
B. Alt EMOM x 18 min
B1. 10/10 Shifting Split stance Single arm Pull
B2. 8-12 Atlas Ball over Shoulder ;AHAFA
B3. 40 sec AirBike

A. Alt Intervals, 4 min on : 1 min off x 2 sets each (30 min) @80% effort
A1. 100 Run in place Jump rope + 10/10 Dynamic Side plank + 20 AirSquat
A2. 20 Steps Strict BearCrawl + 10/10 Shoulder to overhead @medium weight + 20 American Swings @same weight as in STOH
A3. 20 Steps High Knee raises w. AtlasBall in Front rack ;AHAFA + 10 Dynamic Reverse plank to L-sit w. heels on floor + 16-20 Alt Punt lunges @medium weight