A. E2,5M x5 sets:  Back Squats
5-4-3-2-1 Reps
+ 8-10 Double Db/Kb Strict Press
You can try for a 1 rep max if you feel good

B. AMRAP x 14 min
6 Front Squats
6 TTB
6 - 9 Push Ups
6 Box Jumps

A. 4 x 8 min Stations (AMRAP) / 2:00 rest between

A1. Row 12/9 Cal + 10 Russian Leg Lifts + 5 Push Ups
A2. 10/10 Kb Hang Snatch + 15 Goblet Squat + 30 Flutter Kicks
A3. 6 Atlas Ball Over Shoulder + 8 Strict Hanging Knee raises/TTB + 10 Reverse Lunges with AtlasBall

A. E2.5M x 5 sets
4 Pause Back Squats (3 sec Pause in Bottom Position) @ca. 65-70% of 1RM +
10 Slow and Controlled Banded Face Pulls

B. EMOM x 15 min
B1. 8-10/8-10 Bulgarian Split Squats @AHAFA
B2. 30 sec Two Point Bear Crawl Lift Offs
B3. 8-10 Box Jumps - (Land in Power Position not In a Deep Squat)
B4. 30 sec Banded Tricep Pushdowns @Light or Medium Band
B5. 30-40 sec Lateral Band Walks - Band Below Knees and/or Around Ankles