A. E3M x 5 sets - Back Squat (low or high)

1st set: 5 reps @ca. 80% 1RM
2nd set: 3-4 reps @ca. 85% 1RM
3rd set: 2 rep @ca. 90% 1RM
Switch to Short Box Squat @85-90% Effort
4th 10-12 Reps
5th 10-12 Reps"

B. For Time @your best technical effort:

80 Wall Balls
40 KB Snatch
20 WB OH Rev. Lunges
200 Single-unders
50 Wall Balls
30 KB Snatch
20 WB OH Rev. Lunges
100 Single Unders

*Time Cap: 15 min

A. Alt EMOM 10

A1) 8/8 alt Lunge box jumps (front leg on a low box)
A2) 6/6 pistols on box

B. Alt EMOM 20min:

B1) 10/10 Single arm bottoms up Hollow boddy flutter kicks
B2) 20 Kb russian twist
B3) 8 Right arm Turkish sit ups
B4) 8/8 Tall kneeling kb Chop/side
B5) 8 Left arm Turkish sit ups

A. E3M x 3 sets
6 Strict Press @ca. 75% 1RM
+ 15-20 sec Chinup Hold

B. E3M x 3 sets
6 Bench Press @ca. 75% 1RM
 + 15-20 sec Push-up Hold as low as you can.

C. Alt EMOM x 9 min
C1. 8/8 Single Arm Arnold Press AHAFA
C2. 8-10 Strict Pull-ups / Ring row
C3. 7-10 Russian Leg lifts on Floor