A1.Pull up @ 30×1 or @ 31A1 6-8reps 4set

A2.Pistonrows 6-8 reps

A3.10+10meter farmers walk 4set

B. AMRAP 10 min
“the pusher”
4-6 backward lunge with shoulderpress
4-6 handrealase pushups
4-6 plate thursters
20+20sec side plank