A. E2,M x 5 sets: AHAFA
5-4-3-2-1 Back Squats
+ 6-8/ 6-8  SeeSaw Presses

B. Alternating EMOM x 15 min @YBTE
B1. 8-10 Front Squats (AHAFA) Clean the Bar Up
B2. 6-8 Toes to Bar + 4-6 Target Burpees/Sprawls
B3. 15-20 Russian Swings (Heavy-ish)

A. Alt Intervals, 2min on : 1 min  off x 5 sets each (30 min) @YBTE

A1. 10/8 Cal Row
5-7/5-7 Hang Dumbell Clean and Jerk (@medium heavy)
Remaining Time: Mountain Climbers

A2.10/8 Cal Bike Erg
5-7 AtlasBall over Shoulder (@medium heavy)
Remaining Time: High Knee raises with Atlas Ball in Front Rack

 A. E2M x 4 Sets
5 Pause Deadlifts @60-65% of 1RM (2-3 Sec Pause Right Below Knees)
+ 20-30 Sec 90° Wall Sits

B. E2M x 4 Sets
7/7 Bulgarian Split Squats @AHAFA
+ 20-30 Sec Superman Hold

C. Alt. EMOM x 12 Min
C1. 10 Russian KB Swings + 10 Goblet Squats @Same KB
C2. 15-20 Sec Banded Monster Walk + 15-20 Sec Banded Glute Bridge
C3. 15-20 Sec/15-20 Sec Side Plank Holds