A. E2M x 4 sets
4 Front Squat @ca. 75-80% 1RM FS
B. E15s x 20 sets (5 min)
1 Squat Clean if you can otherwise Power Clean @ca. 50-60% 1RM Clean
C. E30s x 10 sets (5 min)
1 Squat Clean if you can otherwise Power Clean @ca. 60-70% 1RM Clean

A. E2.5M, 4 rounds. This will be tough. Find sensible weights to use. Don't finish until 80 seconds are up!
5 Dbl. KB Front Squat, tempo 5551

B. AMRAP 15
10-12cal AirBike
10 Russian Swing
5 Burpees
10 Wall Balls
10 5m Side Sprints
1 Rope Climb
10 Shoot Throughs on Boxes

C. Core Chipper (6min TC)
10 of everything, down to 1 of everything
SitUps (anyhow)
Russian Twist (x2)
Back Extensions

A. Back Squat; E3M x 4 sets
1st set: 3 reps @ca. 80% 1RM
2nd set: 2 reps @ca. 85-87% 1RM
3rd and 4th set: 1 rep @ca. 90-93% 1RM
B. Alt EMOM x 18 min ;AHAFA
B1. 10-12 Alt DB Box step ups
B2. 30 sec Isometric Squat hold
B3. 10-12 Bent over barbell row (sup grip)
B4. 10-12 Cuban rotations