A. Alt. Emom x 10 min
A1. 1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance
A2. 1 Power Snatch with 2 sec pause below knees + 3 Overhead Squat

B. 18 min Amrap
6 Squat Snatch @medium-heavy
12 Box Jumps
18/15 Cal Bike
12 Box Hspu / Hspu
150 m Run

A. Intervals 3 min work / 30s rest x 9.
Finish 3 Rounds of A1 before switching to A2.

A1. 12 Goblet Squats @heavy-weight + Max rounds: 10 Shoulder Taps + 20 DU/30 Su

A2. 12 Russian KB Swing @same + Max rounds of: 3 Sprawls + 6 Push Ups

A3. 300m Run + Amrap: Alt Single Arm Db Hang Clean + Thruster

A. E3M x 3 Sets
3 Deadlifts @85% of 1RM + 10 Incline Dumbbell Bench Press @AHAFA

B. E2.5M x 4 Sets
6-8 HEAVY Russian KB Swings @AHAFA +
8-10/8-10 Contralateral Bulgarian Split Squats @AHAFA

C. Alt. EMOM x 9 min
C1. 10 Banded W's + 10-15 Banded Pull Aparts
C2. 15-25 Toe Touches
C3. 12-17 Miracle Gro