A. Metcon for time
Run 600m

12-9-6-3 STOH @heavy
10x Du/Su (120/90/60/30)

21-15-9
Cal Bike
Burpees over bar
30-20-10
Deadlifts @same weight
Wall balls

Run 600m

30 min Time Cap

A. 10 min Amrap
5 Double Kb Front Squats @heavy
8 Chin Ups
12 Push Ups (Increase the difficulty if possible)
18 Strict Mountain Climbers

B. E3Mx6
15 Russian Kb Swing
+ 20 Air Squats
+ 10 Burpees over Kb
+ Hold Plank until the next round

*If you finish under 2 minutes add 1 rep of each exercise

A. E2.5M x 4 Sets
5 Front Squats @75-80% of 1RM +
10-12 Lu Raises @Light Plate

B. E2.5M x 3 Sets
15 Barbell Hip Thrusts @AHAFA + AMRAP Supinated Barbell Bent Over Row @Same Weight

C. Alt. EMOM x 10 min
C1. 30 Sec Weighted Walking Lunges @AHAFA
C2. 20-30 Sec Spanish Squat Holds @Very Heavy Band