A. E90s x 5 sets
1 Strict Press ;AHAFA + 2-3 Push Press + 1 Jerk (anyhow)
B. 3 Rounds for time @your best technical effort
50 Air squats
10 CTB/ Pull ups/ Ring rows
10 Hang Power Cleans @ca. 50-60% 1RM Clean
Time Cap: 12 min
C. The Don Press

A. E2.5M x 4 Sets
Dbl KB Lgt to Med weight
10 Clean
10 Alt. FR Lunges
10 Push Jerk

B. E3M x 5 Sets
6-10 Dbl DB Bench Press
6-10 Dbl DB Bent Over Row
6-10 Pull Ups

C. 10,9,8,7... all the way down to 1 Reps Of (1x med ball)
L-Sit Up (with Ball in hands)
Hollow Rock (with Ball btw legs)
Aquaman x 2
Time cap 7 min

A. E3M x 3 sets
8 Box Squat ;AHAFA - no fail!
B. E3M x 3 sets ;AHAFA
8/8 High bar Bulgarian Split Squat + 12-15 DB Bench Press
C. 9 min Work @your own tempo
30/30 sec Side Plank
10/10 reps DB/KB Side Bends
20-30 sec V-up Hold
10 Cuban rotation