A. E2M x 5 sets; Back Squats
6-5-4-3-3 reps

B. Alt Intervals 90s work 30s rest x 9 (3 of each)
B1. 15 Thrusters + Max reps: Burpees over bar
B2. Row 12/9 Cal + Max reps: Alt Db Snatch
B3. 1/1 Turkish Get Up + Max Reps: Jump Rope

"

A. Amrap 10 - Slow and Heavy
8 Double KB Front Squats
10 Russian Leg lifts with KB
5 Chin Ups

B. Amrap 10 min
6 Single Arm Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH - (Right Side)
6 Single Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH - (Left Side)
12 Air Squats
24 Mountain Climbers

C. Chipper - 10 min TimeCap
450m Run

30-20-10
KB SDHP
CAL BIKE (scaled cal: 24-20-16-12-8)

450 m Run
2 min Rest Between A / B / C