A. Alt EMOM x 8 min
A1. 5 Deadlift @ca. 70-75% 1RM Perfect form, No TNG
A2. 8-10/8-10 DB Row against support; AHAFA

B. Intervals, 2 min on : 2 min off x 6 sets:
20/15 Cal Row (lower the cal if you have to)
10 Alt DB Snatch @ ca. 22/14kg
5/5 Single arm OH Squat (Front Squat) @same weight
Remaining time: Balance Burpee to 5kg plate

In Teams Of 2 - Split Reps at Will and Finish:

4 Rounds of: (using 2x Heavy KB's)
20 Dbl KB Deadlift
20 Push Ups on KB's
20 V-Ups/Tuck Ups

3 Rounds of: (using 2x Light KB's)
30 Dbl KB Sumo Deadlift
30 Dbl KB Shoulder to Overhead
30 Free Bird

2 Rounds of: (using 1x Med weight KB)
40 Goblet Squat
40 KB Snatch
40 Crunch Grip Bent Over Row

1 Round of:
50 Partner Sit Ups
50 Air Squats
5 Rope Climbs

Time Cap 30 min

A. E2,5M x 4 Sets; AHAFA
1st set: 8 Back Squats + 4 Explosive Box Jumps
2nd set: 6 Back Squats + 6 Explosive Box Jumps
3rd set: 4 Back Squats + 8 Explosive Box Jumps
4th set: 2 Back Squats + 10 Explosive Box Jumps

B. E2,5M x 3 Sets; AHAFA
8/8 Split Squats w. 2xDB/KB hanging on each side +
8-10 DBL DB/KB  Z-Presses (sit on a bench or a box)

C. ALT. EMOM x 9 min; AHAFA
C1. 10-14 Box Steps Over
C2. 5/5 Banded Side Steps + 5 Banded Squats (if you want to make it harder have KB in Goblet Hold)
C3. 16-26 Strict mountain climbers (the slower the better)