A. E2,5M x 4 sets; AHAFA:

3- 5 Back Squats (Low or High Bar) + 12 (6/6) Bird Dog with 2 sec pause at top.

B. ALT. EMOM x 20  min; AHAFA:

B1) 5-7/5-7 Box Step Ups
B2) 8-12 Straight Leg T2B
B3) 10-15 WallBalls
B4) 6-10 Balance Burpee To Plate

A. AMRAP x 10 min - KB Flow

5/5 Strict Press with Rotation
5/5 Hang Clean To Reverse Lunge
5/5 Windmill
5/5 Bent Over Row
5/5 Strict Squat Clean

B. In Teams Of 2 - Split Reps at Will:

Buy-In: 1000m(kvk) - 1100m(kvk+kk) - 1200m(kk) Row
30 Laps Atlas Ball Front Rack Carry
30 Atlas Ball Over Shoulder (Both with HEAVY BALL)
Buy-Out: 1000m - 1100m - 1200m Row

*TimeCap 18 min

A. A2,5M x 4 Sets:

8-10 Box Squats; AHAFA

B. Alt. EMOM x 20 min; AHAFA:

B1) 6-8/6-8 Box Step Ups
B2) 15 Romanian KB' Deadlift
B3)10/10 Reverse Lunges w. DB/KB in Front Rack
B4) 30-40 sec Plank