A:
8-3-3-3-3-3 Banded Bench Press (with light red bands)
6 sets of 10 Pike-ups
Start a new round of both exercises every 2:30min. First set is warm-up

B:
EMOM for 16 min of:
1) 10 BB Push Press
2) 20 Russian KB Swings
3) 10 Power Snatches
4) 20 Goblet Reverse Lunges

Level 3: 30/20kg BB + 16/12kg KB
Level 2: 42.5/30kg BB + 24/16kg KB
Level 3: 50/35kg BB + 32/24kg KB