Warm up 10 min

lateral leg swings 15/15
Ido portal (5/position)
Primal pull through 10 reps
doorframe rows 5/5 side
Tempo Bulgarian split squats 5/5 side

4 sets
A1.)Bulgarian split squats max reps in 30 sec/side
rest 30 sec
A2.) 1 minute wall sit
rest 90 sec

4 sets
B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
rest 30 sec
B2.) Doorframe row static hold 30 sec/ side
rest 90 sec

C.) Amrap 8
2-4-6-8-10 etc
Single arm DB clusters / backpack clusters
1-2-3-4-5-6 etc
Strict HSPU / pike push ups