Alt. EMOM x 10 minutes @YBTE
A1. 6 Back Squats
A2. 4 Front Squats

* Ca. 75% of 1RM Front Squat

B. E3M X 6 sets @YBTE
4 Squat Clean @ca. 70% 1RM or heavy-ish
8-10 PullUps Anyhow (Strict, Kipping, Semi kipping, Butterfly, Ring Row, banded pull down)
10-15 Box Jumps (step down)

A. EMOM 15 min; AHAFA
A1. 6-8 Tall Kneeling Double KB/DB Strict Press
A2. 10-15 Goblet Squats
A3. 20 Heel Taps + 10-16 Toe Touches

B. AMRAP 14 min @your best technical effort
10/8 Cal Row
12 Russian KB Swings (heavy-ish)
14 Drop Squats
16 Alt. Single Leg Russian Leg Lifts

A. Alt. E2M x 12 Sets (4 Sets of Each)
A1. 4 Front Squats @70-75% of FS 1RM
      7/7 Bent Over DB/KB Row
A2. 7 Back Squats @Same Weight
      10 DB Lat Pullover
A3. 10 Box Squats @Same Weight
       4 Strict Chin Ups

B. Short and Sweet Core :)