A. E3M x 3 sets
2 No TNG Deadlift @ca. 85-90% 1RM (perfect technique!) + 10/10 Single arm Row ;AHAFA
B. For time @your best technical effort
21 Deadlift @ca. 50% of your heaviest lift in A.
16 Lateral Box Step overs (with weight if you can)
21 Box HSPU
15 Deadlift
12 Lateral Box Step overs
15 Box HSPU
9 Deadlift
8 Lateral Box Step overs
9 Box HSPU
*Time Cap: 11 min

A. EMOM X 24 min (4 on each before moving on) @ 85-90% effort
A1. EMOM x 4 sets: 8-12 AtlasBall over Shoulder ;AHAFA
A2. EMOM x 4 sets: 10-20 Cal Row
A3. EMOM x 4 sets: 8-10/8-10 SlamBall Side throw to wall
A4. EMOM x 4 sets: 8-18 Cal SkiErg
A5. EMOM x 4 sets: 5-7/5-7 Single arm Thrusters (KB or DB - medium weight)
A6. EMOM x 4 sets: 10-20 Cal AirBike
*ca. 1 min rest between A1, A2, A3... to clean tools for next group

A. E3M x 3 sets
3 Back Squat (low or high) @ca. 80-85% 1RM + 10/10 Side Plank w. rotation (use weight if you want)
B. E3M x 3 sets ;AHAFA
8-10/8-10 Single arm OH Split Squat + 10-15 Floor Press + 20 Russian Twists
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded Monster walk (small band around ankles)
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat