A: In 15min
Bench press, find 5rep max of today
+
E3M for 12min
4 deload set@85-90%

B: E3M for 9min
Strict pull ups xMax
Shoulder press x8-12

C:”Disco Fredag”
Tabata 20sec on/10sec off
db biceps curls,
banded triceps extensions,
situps
Alternate exercise for a total of 24rounds