A. Alt. EMOM x 10 min; AHAFA
A1. 4-5 Deadlift, Stop & Go
A2. 6-8/6-8 Bent over Row against support

E4M x 4 sets @YBTE
8-10 TNG Deadlift (medium-heavy)
3-5 WallWalks
6-8/6-8 KB Hang Clean & Jerk (medium - heavy)
20-30 Sec Hollow Hold

A. Alt EMOM x 30 min @YBTE
A1. 8-10/8-10 Lateral DB Punt lunges
A2. 8-12 Box Jumps (focus on smooth power landing)
A3. 12 KB Romanian Deadlift + 10 Explosive Russian Swing
A4. 6-10 Box HSPU
A5. 8-10/8-10 Slow & Conrtolled High Knee raises w. KB overhead

A. E90s x 5 Sets
4 First Rep Pause Back Squat @70% of 1RM (First rep with 2-3 sec pause at bottom then 3 regular)

B. In 12 Minutes Finish 3-4 Rounds of:
5 Explosive High Box Jumps
5/5 Barbell Split Squats (Heavy)
20 (10/10) Single Leg Glute Bridge
20 Sec Superman Hold
60-90 Sec Rest

C. EMOM x 7 Min
4-8-12-16-12-8-4 reps of:
Double KB/DB Squats
paired with
20-16-12-8-12-16-20 sec of:
Atlas Ball Hold in Bear Hug