A. E2M x 6 Sets:
Set 1: 5 Front Squat @ca. 75-80% 1RM FS
Set 2: 3 Front Squat @ca. 80-85% 1RM FS
Set 3: 1-2 Front Squat @ca. 85-90%1RM FS
Set 4: 5 Back Squat @ca.75-80% 1RM BS
Set 5: 3 Back Squat @ca.80-85% 1RM BS
Set 6: 1-2 Back Squat @ca.85-90% 1RM BS

B. AMRAP x 19 min ca. 85-90% Effort:
19 WallBall (3,05/2,5)
19 Cal Row/ Bike Erg

*Switch between Rower & Bike each round

30 Min Partner AMRAP -
Split reps at will:

60 Russian KB Swing
50 DU or 100 SU
40 Drop Squat
30 Jumping Lunges
20 Push Ups
10 Dbl. KB Thrusters

A. E2,5M x 4 sets
4 Romanian Deadlift + 4 Deadlift; AHAFA + 3-5 Strict Pull-ups ;AHAFA

B. E3M x 3 sets
10-15 Banded Goblet Squats @tempo 22X1; AHAFA + 10/10 Single arm DB Row ; AHAFA

C. Alt EMOM x 9 min
C1. 5/5 Single leg KB Romanian DL ;AHAFA
C2. 10-16 Russian Leg Lifts
C3. 10-15 Russian KB Swings; AHAFA