A) emom 3
Weighted false grip ring hang 10-15s

3 rounds, 2:00 rest between
4 weighted ring pull-up
*after each set max reps deficit push-ups

B) 5×3:00 on, 2:00 off
10 wall balls
10 burpees
10 power snatches 35/25kg
10 pull-ups

A) 3 rounds
20 steps 1-arm oh lunge
20 toes-to-bars
20 dumbbell snatches
-22,5/15kg

B) 5 rounds, 2:00 rest between
15s assault bike sprint

A) 4 sets, new set every 3:00
4 back squats
*after each set 8 nordic hamstring curls

B) For 25:00
2:00 cardio machine
1:00 ring push-up plank hold
25+25m 1-arm OH walk
2:00 cardio machine
1:00 wall sit
25+25m 1-arm farmers walk

4 rounds, each round faster than previous one:
20 thrusters 35/25kg
20 burpees
20 box jumps
20 chest-to-bar pull-ups
20 wall balls

A) 5×1+2, E2M, climbing
High-hang power snatch + hang power snatch

B) 5×1, E2M, climbing
Snatch deadlift

C) 3×15 high pull

A) EMOM 5:
10-15s false grip ring hang

B) 3 rounds, 2:00 rest between
5 weighted ring pull-up
*after each set max reps push-ups

C) 4×3:00 on, 3:00 off:
30 double-unders
10 dumbbell box step overs
10 toes-to-bars
10 burpees over dumbbell

A) 4 sets, 2:00 rest between
10m OH walking lunge
20 flutter kicks

B) 6x10s sprint, 2:00 rest between
Assault bike