A. Alt EMOM x 10 min ;build across
A1. 1 Clean High Pull + 1 Hang Power Clean + 1-2 Front Squat
A2. 3 Clean (anyhow)
B. For time @your best technical effort
2 Run around the house (300m)
15 Deadlift @your heaviest weight from A.
20 BW Box Step-ups
10/10 Shifting Split stance Single arm Push
2 Run around the house
12 Deadlift @same weight
16 BW Box Step-ups
10/10 Shifting Split stance Single arm Push
2 Run around the house
9 Deadlift @same weight
12 BW Box Step-ups
10/10 Shifting Split stance Single arm Push
20 Lateral Burpees over bar
*Time Cap 17 min

A. AMRAP 14 min
Buyin: 2000m AirBike
8 Dbl KB Deadlift
8/8 Suitcase High Knee Raises
1 Run Around the House (150m)
16 Light Plate GTOH
16 Double Unders / 24 Single Under

Rest 2-3 min

B. AMCAL 14 min
10 Rounds:
3/3 Kb Clean
5/5 Single arm Swing
7 Pushups
9 Kb Sumo Deadlift High Pull
Remaining time: Max Cal AirBike
*use the same KB's through out

A. E3M x 3 sets
1st set: 3 No TNG Deadlift @ca. 80-85% 1RM
2nd set: 2 No TNG Deadlift @ca. 90% 1RM
3rd set: 1 Deadlift @ca. 95-98% 1RM
*choice: you can do 8-10/8-10 Single arm Row after each set of DL if you want ;AHAFA
B. E3M x 3 sets
8-10 Box Squat (low or high) @medium heavy weight but absolutely not to failure! + 7/7 Single leg Romanian DL ;AHAFA
C. Alt EMOM x 9 min
C1. 10/10 10/10 Shifting Split stance Single arm Push
C2. 10-15 DB Lat Pullover ;AHAFA
C3. 10-15 Bicep Curls (barbell only) ;Pump