A. For time @your best technical effort

600m Run
3 Rounds of:
21 Thrusters @ca. 30/20kg
15 Toes to bar
9 Lateral Burpees over bar

450m Run
3 Rounds of:
21 Hang Power Clean @same bar
15 Shoulder to overhead
9 Pull-ups (anyhow)

300m Run
21 Lateral Jumps over bar
15 Reverse lunges @same bar in FR
9 Push-ups

Time Cap: 24 min

B. 3 Rounds @cool down tempo
10/10 sec Spider man flow (anyhow)
5 Soft yoga presses
10 Cat and cow
10 sec ass to the grass squat hold

A. Alt EMOM x 27 min
Min 0-9
A1. 20-25 Dropsquats
A2. 5/5 KB Clean and Jerk @moderate weight
A3. 10-15 Russian Leg lifts on Floor

Min 10 - 18
A4. 12-16 WallBalls /airballs
A5. 45 sec Jumprope (DU or SU)
A6. ca. 30-40 sec Strict Mountain Climbers

Min 19-27
A7. 8-12 KB squatclean (both hands on kb)
A8. 6-8/6-8 SplitSquats (with kb in front rack if you want)
A9. 10-15 Toe touches

A. E2M x 5 Sets
5-5-4-4-3 Deficit Deadlifts @70%-70%-75%-75%-80% of 1RM (Stand on a 10kg Plate)
*Optional - After Each Set of DL do Banded Side Steps for 20-30 Sec

B. E2M x 4 Sets
6-10 Wide Stance Barbell Box Squats @AHAFA
+ 6-10 Dbl DB/KB Z-Press @AHAFA *Perfect Form!*

C. Alt. EMOM x 9 min
C1. 30 Sec Weighted Alt Box Step Ups
C2. 15-20 Sec/15-20 Sec Suitcase Carry
C3. 20-30 sec Superman Hold