A. E4M x 3 sets ;AHAFA
10/10 Bulgarian Split Squat + 10 Romanian Deadlift + 16-20 SeeSaw Presses + 20-30 sec Hollow Hold
B. In teams of two, "I go, You go"
AMRAP 15 min @your best technical effort
5/5 Box Pistols (w. non working foot sliding behind the box)
4 Atlas Ball over shoulder ;AHAFA
2 x 10m FR Atlas ball carry (same ball)
*One full round then change

Partner up! "I go, you go" - chipper. 33 min time cap.
80cal AirBike OR 200 DU (400 SU) - split cals/reps at will
10 rounds (5 times each) of:
**use medium weight KBs**
- 7 Dbl KB DL
- 7 Dbl KB Clean
- 7 Dbl KB Calf Raises

80cal AirBike OR 200 DU (400 SU) - split cals/reps at will
10 rounds (5 times each) of:
**use medium weight KBs**
- 7 Dbl KB Sumo DL
- 7 Dbl KB Push Press
- 7 Burpees

A. You have 12 min to work your way up to DAILY 1RM Deadlift
*If you loose your back - Game over!
B. Speed Deadlifts
E3M x 3 sets
8 Deadlift @ca. 50% of heaviest lift of the day + 10 Explosive Russian KB Swings ;AHAFA
*Focus is on speed and agression throught the hip drive above knee
C. Alt EMOM x 9 min
C1. 20 barbell bent over row ;AHAFA but still unbroken 20 reps!
C2. 20 DB hammer curls, no hip movement ;AHAFA, Unbroken 20 reps
C3. 20 banded good mornings