A) Kraft 

E3MOM x 5
Max Reps Push
Max Reps Hip Flex (Core)

RX
strict Ring Dips
strict Knees to Ellbows

Scale
Push ups / Push ups + Band
Hanging Knee Raises

B) Metcon 

„Aphrodite“
RX
50-40-30-20-10
Burpees
Sit-ups
Airsquats

Scale
25-20-15-10-5
Burpees
Sit-ups
Airsquats

T.C. 16 Min