A. Alt. EMOM 10 min @YBTE
A1. 8-10 Box HSPU (Strict HSPU)
A2. 8-10/8-10 Single Arm Row (AHAFA)

B. 2x8 Min AMRAP  @YBTE
Rest 2 min Between

B1.
2 - 4 - 6 - 8 - 10....
Cal Bike
DB Single Arm Devils Press (L/R)
Toe Touches

B2.
2 - 4 - 6 - 8 - 10....
Cal Row
DB Single Arm Clean&Jerk (L/R)
Sprawls

A. AMRAP 28 min @YBTE
(use one @medium KB)

12 Romanian Deadlift
9 Goblet Squat
6/6 Single arm KB Clean
30 Double unders /60 Single unders
6 Burpee Box Jumps/Sprawl to Box Jumps/Sprawl on Box to Step Ups
9 Sumo DL High Pull
12 Toe Touches

A. E2.5M x 4 Sets
4 Deficit Deadlifts @80% of 1RM *Stand on a 10 kg Plate*
+ 8-12 Standing Overhead DB Tricep Extension @AHAFA

B. E2.5M x 4 Sets
5-7/5-7 Single Leg RDL +
8-10 Bent Over Barbell Row (AHAFA)

C. EMOM x 3 min
20-30 sec Barbell Hip Thrust/Glute Bridge @AHAFA

 D. EMOM x 3 min
20-30 sec Air Squat Jumps/Goblet Squats

 E. EMOM x 3 min
30-40 sec Slow and Controlled Bird Dog