A. E90s x 8 sets ;AHAFA
1 Clean (anyhow) + 3-4 Front Squat + 20 Lateral Jumps over bar
B. AMRAP 12 min @your best technical effort
10/8 Cal AirBike / Row
8 AtlasBall over shoulder ;AHAFA
8 AtlasBall Squat (anyhow) @same weight

A. E2M x 6 sets
8/8 Single arm OH Split Squat ;AHAFA + 10-16 Slow and controlled Strict BearCrawl
B. AMRAP 12 min
6/6 Single arm Thrusters @medium weight
10/10 Dynamic Side plank
12 Banded Side steps
10/10 Single arm Bent over row @same weight as in thrusters

A. E2M x 4 sets
5-6 Strict Press ;AHAFA + Max rep Push-ups
B. E2M x 4 sets ;AHAFA
10-12/10-12 Single arm Row + 10-12 Overhead tricep extension
C. Alt EMOM x 9 min
C1. 20-30 Banded Bicep curls
C2. 6-10 Controlled Banded W
C3. 8-12 Lu raises @medium weight