A1) 10min EMOM
1. 10-5 Supinated Strict Pull-Up
2. 8-4 Tempo Push-Up (2020)

A2) 10min EMOM
1. 10-8-6-4-2 Strict HSPU or Barbell Z Press
2. (10-8-6-4-2) Barbell Bent Over Row (50-20kg) (S1: x2 Banded Row)

B) 27min EMOM
1) 12-8 Thruster (30-15kg)
2) 25-15 Leg Straight Situp
3) 60m Farmers Carry (Double Dumbell or Kettlebell)