3 mini amrap's
2-3 min rest between amrap's

A. AMRAP 7 min @your best technical effort
Buy-in: 2 Run around the house
Then into max rounds of:
6 Lateral Burpees over bar
10-12 Front Squat @ca. 40% 1RM FS
B. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal AirBike (anyhow)
Then into max rounds of:
10-12 Box Jumps 60/50cm (step down)
6 Devil Press 2 x DB @moderate weight
C. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal Row (anyhow)
Then into max rounds of:
12 Toe touches
6/6 Single arm Shoulder to overhead @moderate weight

A. For Time: Best Technical Effort
2 Rounds:
 20 Double Unders / 50 Single Under
 15 Russian Kb Swing 24/16
 10 Airsquat
 5 Strict Burpees

30 Lateral Db Toss
30 Clippers
- 2 Rounds:  20 - 15 - 10 - 5
30 Db Hang Snatch
30 V-ups
- 2 Rounds: 20 - 15 - 10 - 5
30 Db Squat Clean
30 Toe Touches
- 2 Rounds: 20 - 15 - 10 - 5
30 Db STOH
30 4 Count Scissor Kicks

Timecap 28 Min

A. E2,5M x 4 sets
4 Romanian Deadlift + 4 No TNG Deadlift ;AHAFA + 15-20 Banded Lat pull-down
B. E2,5M x 3 sets 10-15 Banded Goblet Squats @tempo 21X1; AHAFA + 8-10 Bent over Barbell row (sup grip) ;AHAFA
*Banded Goblet Squat = KB in hands + mini band between knees, focus on pushing knees out or in line with toes
C. Alt EMOM x 9 min
C1. 8-10/8-10 Single leg Cable Romanian Deadlift + Pull
C2. 10-16 Russian Leg Lifts
C3. 5-7/5-7 Box pistols w. non working foot sliding behind box ;AHAFA