6 min EMOM 30on 30 off

Deadlift
Airsquat
Lunge
Pushup
Strict Press
Bent Over Row

4 ROUNDS 45 SECS ON 15 OFF
MAX DEADLIFT
MAX DB SQUAT
MAX JUMP SQUAT
MAX BICEP CURL

12 MIN CAP: 5 ROUNDS
5/5 DB THRUSTER
10/10 RENEGADE ROW
30 JUMP LUNGES

12 MIN AMRAP:
50 AIRSQUATS
10/10 PUSH PRESS
20 DB BACKSQUATS

2 ROUNDS: 1 MIN WORK
MAX KNEE TO CHEST PLANK
MAX MID PUSHUP HOLD
MAX BOTTOM SQUAT HOLD
MAX OH HOLD