A. E3M x 4 sets
6-8 Deadlift @ca. 60% 1RM
10/10 SlamBall side throw to wall
Max sec Chin over bar hold (scale down to Ring to chest hold)

B. For time @your best technical effort
30 Alt DB Snatch @medium weight
30 Burpee box Jumps overs
150m Run
20 Alt DB Snatch
20 Burpee box Jumps overs
300m Run
10 Alt DB Snatch
10 Burpee box Jumps overs
450m Run

*Time Cap: 14 min

A. Alt Intervals, 90 sec on : 30 sec off x 6 sets each (24 min)

A1. 12 American KB Swings (@medium heavy) + 14 Jumping Lunges + Remaining time: Row / AirBike

A2. 12 Russian Leg lifts (w. hands on KB) + 10-14 Goblet Squat (same weight as in Russian swings) + Remaining time: Row / AirBike

A. E90s x 6 sets
3-4 Pause Back Squats @70-75% of 1RM
(3 sec Pause in Bottom Position)

B. E3M x 3 Sets
6/6 Barbell Front Rack Reverse Lunges @AHAFA + 20-30 Sec Strict Hanging Knee Raises / Dead Hang + 10-15 Banded Zeus Row @Medium to Heavy Band

C. Alt. E2M x 6 Sets (3 Sets of Each)
C1. 5-7/5-7 Single Leg RDL + 15-20 Frog Pumps (Do Weighted If You Can)
C2. 5-7/5-7 Box Pistols w. Non Working Foot Sliding Behind Box  + 15-20 Heels Elevated Prisoner Squats