A. In 12 min work your way up to your beautiful 1RM Back Squat (low or high bar)
B. For time @your best technical effort
21-18-15-12-9-6-3 reps of:
Thrusters (Dbl KB/DB) @medium weight (ca. 2 x 16-20/10-14kg)
Toe touches
Burpees
*Time cap: 12 min

A. Alt EMOM x 10 min
A1. 8-10 Goblet Squat @controlled tempo ;AHAFA
A2. ca. 30 sec Controlled strict Mountain Climbers
B. Alt Intervals, 30 sec on : 30 sec off x 3 of each (6 min)
B1. WallBalls
B2. Row
C. Alt Intervals, 30 sec on : 30 sec off x 3 of each (6 min)
C1. Russian KB Swings
C2. AirBike

A. In 12 min work your way up to Daily TECHNICAL 2RM Deadlift for the day.
*NO ugly lifts or braking of the back!
*NO TNG lifts
B. E2.5M x 3 sets
6-8/6-8 Bulgarian Split Squat ;AHAFA + 10 Explosive Russian KB Swings ;AHAFA
C. Alt EMOM x 9 min
C1. 5-7/5-7 Single leg Downward facing dog + knees to chest @controled tempo
C2. 4-6/4-6 Single Leg Romanian DL @controlled tempo ;AHAFA
C3. Max rep Dips in Rack or Box (scale down so you can at least do 8+ reps)