A. In 12 min work your way up to 2RM Back Squat (low or high)

B. Alt EMOM x 15 min
B1. 15 Unbroken WallBalls
B2. 10-15 Toes to bar +
3-5 Target burpees
B3. ca. 30-40 sec Row (strapless)

A. AMRAP 30 min @your best technical effort
2 Run around the house (ca. 280m)
10/10 Single arm Thrusters @moderate weight
10 Strict Pull-ups (scale down as needed)
20 Alt High Knee raises w. AtlasBall in FR (AHAFA)
10 AtlasBall over shoulder @same ball