A. E3M x 6 sets
5 TNG Power Clean @ca. 50% 1RM PC + 3 Push Press + 5 Bent over barbell row (tempo 2211) +  5-7 Burpee Box Jumps 60/50cm
*you should get at least 1 min rest before next set
B. AMRAP 5 min @your best technical effort
6 Push Jerk @same weight as in A. (Clean weight up to start)
5 Lateral Sprawls over bar
4 Alt Super Strict and controlled Single leg Downward facing dog + knees to chest

A. AMRAP 11 min @your best technical effort
20/15 Cal Row
10/10 Single arm KB Shoulder to overhead @challenging weight
15/10 Push-ups
B. AMRAP 11 min @your best technical effort
20/15 Cal AirBike
10/10 Single arm DB Row @AHAFA
15 V-ups OR Toe touches