A. You have 13 minutes to finish 5 sets of:
5-5-4-4-3 Back Squats (AHAFA)
5-7/5-7 Half Kneeling KB Strict Press
10/10 Dynamic Side Plank

B.  You have 7 minutes to finish 3 Sets of 10 TEMPO Back Squats  (medium weight that allows you to keep the tempo)
* Tempo 2020
**Rest 40-80 sec between sets (You rest while your partner is squatting)

C. Ascending Ladder for 6 minutes @YBTE
2-4-6-8-10-12..
Atlas Ball Over Shoulder
Burpees Over Atlas Ball

AMRAP x 20 min with focus on moving great!

250 m Row or 500m Bike
8/8 Suitcase KB Deadlifts
8/8 Single arm KB Clean
8/8 Single arm KB Shoulder To Overhead
80 Single Unders / 40 Double Unders

B. Ascending Ladder for 6 minutes @YBTE
2-4-6-8-10-12..
Cal Row or Bike
Double KB/DB Thrusters (medium weight)

A. E3M x 3 Sets
3-4 BB. Deadlifts @85% of 1RM (No TnG)
+ 4-6/4-6 Single Arm DB/KB. Push Press @Heavy Weight

B. E2M x 3 Sets @AHAFA
6-8 BB. Romanian Deadlifts
+ 8-10 Double DB/KB. Z-Press

C. 3 Super Sets (Rest As Needed)
10/10 Staggered Stance RDL @AHAFA
10-15 BB. Strict Press (Barbell Only)

D 1 Set Of (Split Reps as You Like)
100 Banded Tricep Pushdowns @Light Band
100 Banded Glute Bridge