A. E2,5M x 6 Sets; AHAFA
First 3 Sets: 4 Tempo Back Squats (low or high bar), 22X1  + 4-6 Explosive Box Jumps
Last 3 Sets: 8-10 Box Back Squat (low or high bar)

B. EMOM x 16 min:
B1. 15 - 20 WallBalls - focus on a good squat in the bottom position
B2. 6-10 Target Burpees
B3. 8-12 Toes2Rings
B4. 5-7/5-7 Single Leg Box Step Ups @medium weight

3 min on, 1 min off - 2 times each
1. 10x KB Goblet Squat - 10x Lunges - 5x Push Ups
2. 10x Target Sprawls - 10x Air Squats - 5x Pull Ups
3. 10x Box Jump Overs - 10x Wall Balls - 5x Burpees
4. 10x Tuck Ups - 10x Hollow Rock - 5x Inchworm to Plank

A. E2M x 4 Sets - Increase weight through sets if you can
3 Strict Presses + 3-5 Strict Chin Ups

B. E2,5M x 4 Sets; AHAFA:
1st set: 8 Bench Press + 6-8/6-8 Bent over KB/DB Row against support
2nd set: 6 Bench Press + 6-8/6-8 Bent over KB/DB Row against support
3rd set: 4 Bench Press + 6-8/6-8 Bent over KB/DB Row against support
4th set: 2 Bench Press + 6-8/6-8 Bent over KB/DB Row against support

C. EMOM x 9 min; AHAFA:
C1. 10-15 Dips on Boxes
C2. 5/5 DB Bicep Curl to Arnold Press
C3. 8-10/8-10 Single Leg Russian Leg Lift on floor