A. Alt EMOM x 10 min
A1. 5 Deadlift @ca. 70-75% 1RM
A2. 8-10 Floor Press (AHAFA)

B. Intervals, 2 min on : 1 min off x 6 sets @YBTE
18/14 Cal AirBike
16 Alt DB Snatch (Medium-heavy)
6/6 Single arm Overhead Split Squats (or with the Db in Front rack)
Remaining time: Burpees

A. AMRAP x 10 min @YBTE
5/5 Windmills (with rather light or no weight)
7/7 Punt Lunges w. DB
9/9 Cossack Squats (with light or no weight)
12 (6/6) DeadBug

*Slow and controlled movements

B.AMRAP 14 min @YBTE
15/12 Cal Row
12 Hike Swings
9 Goblet Squats
12 (6/6) Dynamic Side Plank

C. Stretches - Coaches choice

A. E90s x 5 Sets
3 Tempo Back Squats (2-0-X-0 Tempo) @70% of 1RM

B. E2.5M x 4 Sets
6-8/6-8 BB Bulgarian Split Squats @AHAFA
+ 5-8 Strict Pull Ups

C. 3 Giant Sets
15 Supinated Bent Over BB Row
30 Sec 90° Wall Sit (Weighted if you can)
15 Lu Raises @Light Plates
30 Sec Two Point Bear Crawl Lift Offs
1 Minute Rest