A. Finish 4-5 rounds, AHAFA in 12 minutes, of:
4 Back Squats (w. 2 sec pause in bottom position in 1st rep)
6 -8 Strict PullUps

Rest 1 minute before B

B. Alt. EMOM x 8 min; AHAFA
B1. 6 Front Squats
B2. 6-8/6-8 Bent Over Row

Rest 1 minute before C.

C. For time @YBTE
21-15-9 reps of:
Overhead Squats (ca. 40/30)
PullUps, anyhow - Ring Row/Pull Downs

*Time Cap: 8 min

A. Alt. EMOM 8 min @Your Best Technical Effort
A1. 6/6 KB Split Squat Thrusters
6-10 Strict Toes2Bar/High Knee raises/alt. single leg high knee raises

B. 3 x 5 min AMRAP'S w. 2 min rest in between

B1.
8 Cal Row
8 Wall Ball/AirBalls
8/8 Russian twist w. medball

B2.
20 DU/40 SU
15 Air Squat
6- 10 Push Ups

B3.
8 Dbl KB Clean
6 Alt.  Reverse Lunges w. dbl KB in Front Rack
4 Dbl KB Push Press/Jerk

A. You Have 13 Minutes to Work Your Way Up to 2RM Back Squat
Aim for ca. 95% of 1RM

B. AMRAP 8 Min
3 Overhead Squats (Increase Weight Each Set)
6/6 Single Arm DB Row (Heavy)

C. AMRAP 8 Min
3 High Box Jumps (Increase Height Each Set if You Can)
6/6 Single Arm DB Overhead Squat/Overhead Split Squat
9 Bent Over BB Row