A. Alt. Emom x 12

A1. Handstand hold facing the wall 30-40 sek (scale down to handstand hold on box or plank)
A2. 10 Ring rows (Elevate feet with box/bench/plates)
A3. 6 Tempo Goblet squats (32X1)
A4. Hanging L-sit/High knees for 20-30 sek

B. 16 min Amrap
10 Box jump overs 50/60
10 Double DB/KB Push press
(RX+: 24/16 RX: 20/14kg - or AHAFA)
10 Pull ups (anyhow)
10 Double KB/DB Front squats @same weight as in Push Press
30 DU/60 SU

A. Emom x 12
A1. 12 Double Sitting KB strict press (box/bench)
A2. 12 KB pull unders
A3. 8/8 Double DB/KB Suitcase Split Squats with Front Leg on Plate

B. 2 Rounds for time

20 KB Russian swing
10 Burpees
10 Air squats
10 Push ups

20 KB American Swings
8 Burpees
8 Air Squats
8 Push Ups

20 KB Alt single arm swing
6 Burpees
6 Air Squats
6 Push ups

20 KB Snatch
4 Burpees
4 Air Squats
4 Push Ups

Into Amrap of:
30 Du/60 Su + 5 Down ups (sprawls)

18 min TC

A. Paused back squat and power landing box jumps.

E2.5M x 5 sett.
1st-4th sett : 5 Back Squats w. 2-3 sec pause in the bottom position - focus on keeping tight. @ 65-80% 1RM  +
5 high box jumps, power position landing.
5th sett:  10 Back Squats @ tempo (2XX1) @ 40 - 50% 1 RM

B. E2M x 3 set.
16-20 DBL DB curtsey squats +
 10-15 Barbell or Dumbbell (heavy) hip thrust with shoulder blades/upper back on a padded bench

C. Alt EMOM x 9 Min.
C1. 12-16 Box step ups (encourage weight to be used)
C2. 16-20 shoulder taps, controlled not rushed.
C3. 10-15 Heavy Russian KB swings (32/24 kg)

D. BONUS (can discard if time is gone) - 1 min 90degree squat hold against a wall - IMMEDIATELY after the last set in C. NP rest in between.