A1:
5 sets of 6 Pull-ups @30X1
A2:
5 sets of 5/5 Back Rack Drop Lunges
Start every 1:30min one of the exercises (alternating).

B:
3 sets of 3min ON / 2min Rest
Set 1:
10/7 cals Assault Bike
20 Overhead Lunges with a plate

Set 2:
6 Pull-ups
6 Push-ups

Set 3:
10 Alternating DB Snatches
10 DB Russian Twists

Use same DB for both exercises.


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Tabata Assault Bike
Rest 1min
2min Easy pace on any device

Station 2
Build up a heavy set of 6 Barbell Hip Thrust

Station 3
EMOM 7min of:
6/6 DB Drop Lunge

Station 4
AMRAP in 7mim:
9 Plate Ground to Overhead
12 Plate Lunges
15 Plate Russian Twists
Take one Plate for all exercises.

Station 5
AMRAP in 6min:
6 Pull-ups
12 Squats
24 Double Unders / 48 Single Unders