A. Alt EMOM x 10min - five of each @medium weight (pick a weight you can move perfectly with)

A1. 6 Back squats
A2. 3 Front squats

B. 14 min AMRAP

Buy in: Row 1000/800m OR Bike 2000/1600m

Into ascending ladder of:
3-6-9-12-15-18-21-…
Push press @Light-Weight
 TTB/Russian leg lifts
Burpees over Bar
Air Squats

A. 9 Rounds for time:

5 Heavy Dbl. Db. Squat
6 Rev. Lunges (same Weight)
7 Strict Knee To Chest
Timecap 13 Min

B. AMRAP 12 Min
Buy In:
5 Rounds:
10 Wallball
25 Double Unders

Reamaining time of the 12 min:
5 Sprawls
5 Push-ups
10 Dbl. Kb Swing
15 Sit-ups

A. E2.5M x 4sets:
6-10 BB Romanian deadlift +
5-7/5-7 Box pistols (non working foot sliding behind OR to the side of the box)

B. E3M x 3sets:
3-7 Chin ups (do weighted if possible)
+ 10-15 glute ham curl
+ 10-16 windshield wipers

C. EMOM x 9min:
C1. 10-15 BarbellB good mornings
C2. 10-15 DBL DB deadlifts
C3. 10/10 dynamic side plank (controlled NOT rushed)