A. E2M x 4 sets
4 Front Squat ;AHAFA w. 2 sec pause at bottom in 1st rep then 3 regular + 5/5 Slow and controlled Single arm front leaning rest with thoracic rotation
B. AMRAP 18 min @your best technical effort
2 Run around the house (ca. 280m)
5 Deadlift + 4 Power Clean + 3 Thrusters @ca. 50% 1RM Power Clean
2 set of: 5 Push-ups + 2 Lateral Burpees over bar

A. E90s x 5 sets ;build across
6 Dbl KB Goblet squat + 5/5 Single leg Downward facing dog + knees to chest
B. AMRAP 20 min @80% effort
15/10 Cal Row
6/6 Single arm Thrusters @medium weight
15/10 Cal AirBike
1/1 Turkish Get-up @challenging weight
30 Double-unders / 50 Single-unders
12 Box Jumps (land in power position) step down

A. E3M x 3 sets
8-10 Heavy ass Barbell Hip thrusts + 12-16 Alt Box Step-ups with weight
B. E2.5M x 3 sets
8-10 Pendlay/Dead row ;AHAFA + 8-10 Romanian Deadlift @same bar
C. EMOM x 9 min:
C1. 8-12 Reverse Plank to L-sit with heels on floor
C2. 6-8/6-8 Half Kneeling KB Presses
C4. 30-40 Sec Banded Side Steps (15-20 sec each leg)