A. E2.5M x 4 sets ;AHAFA
5-7/5-7 Single leg RDL + 14-20 Lateral DB Toss
B. E4M x 4 sets @high effort
15/12 Cal AirBike + 15 Russian Swings + 10 Goblet Squat + 5 Burpee box Jumps

30 Min EMOM
Min 1-9
A) 40 sec Jump Rope (anyhow)
B) 4-5/4-5 KB Clean and Jerk medium/heavy
C) 8-10 Slow Russian Leg Lifts on Floor
Min 10 - 21
A) 30-40 Sec Cossack Toss
B) 10-16 Windshield Wipers on Floor
C) 10-12 Slow and Heavy Romanian Deadlift
Min 22-30
A) 30-40 Sec Russian Swing
B) 30-40 Sec Goblet Squat
C) 10-15 sec Hollow Hold + 10 Tuck-ups

A. E3M x 3 sets ;AHAFA
2-3/2-3 Reverse Lunges + 3-5 Back Squat
B. E2M x 4 sets
8-10 Tempo Goblet Squat ;AHAFA + 10-12 Russian Swings @same weight
*Tempo: 30X1
C. Alt EMOM x 9 min
C1. 16-20 Punt lunges @medium weight
C2. ca. 20-30 sec Strict Press @barbell only
C3. 8-12 Knees to chest / V-ups / Toe touches