Alt intervals 2 min on 1 min off x 9 sets - 3 of each

A1. 20 Barbell Thrusters @ca.20kg/15kg
Into AMCAL of: Bike

A2. 30 Alt DB snatches @light-medium weight
Into max reps of: Atlas Ball over shoulder

A3. 5 Burpee Box jumps + 15 American KB Swings
Into max reps of: Box Jump Overs

A. Build Across
10/10 - 8/8 - 6/6 - 4/4 - 2/2
Single Arm Db. Hang Clean & Split Jerk

10 Min. TimeCap

B. 10 Rounds for time:

150m Run
5 Pullups
10 Barbell PushPress
15 AirSquat Jumps

17 Min Timecap

A. E2.5M x4sets:
A1.  8x Front squats @60% 1RM + 10 -15 banded face pulls.
Set 2:  6 x FrontSquats @70% + 10-15 Banded face pulls.
Set 3 4 x FrontSquats @ 80% + 10-15 banded face pulls.
Set 4:  2 x FrontSquats  @90+% +  10-15 banded face pulls

B. E2M x 4sets:
6-10/6-10 DBL DB/KB bulgarian split squat + 10-15/10-15 single leg elevated glute bridge

C. EMOM x 12min
C1. 10-15 DBL Sumo squat
C2. 40 sec banded crab walk
C3, 40sec 180° air squat jumps, nail the landing, find balance.
C4. 10-15 Plated dead bug crunches