A) 6 reps x 4 reps paused back squat
*tempo 22X1 @ 7-8/10 RPE

B) 30-20-10
Sumo deadlift high pull
Toes-to-bar
-3:00 rest-
2 rounds
15 sumo deadlift high pulls
15 toes-to-bars

A) 5 rounds with partner:
10 shoulder press
15 romanian deadlift

B) 5 rounds with partner:
10 strict pull-up
10 paused goblet squat 32/24kg

C) 3 rounds of:
30 hanging flutter kick
20 alternating v-up

A) EMOM 10:
3 power clean & jerk (TNG)
*RPE 7-8/10

B) EMOM 15:
1. 15/12 calorie row
2. 30s db/kb front rack walking lunge
3. Rest

AMRAP 25:
20 burpee box jump overs
400m run
20 snatches 42,5/30kg
400m run

A1) Close grip bench press
*1-2 reps x 3 sets
A2) Single leg deadlift
*8-10 reps/side x 3 sets

B) For time:
50 wall balls
40 sit-ups
30m walking lunge 24/16kg (goblet)
20 pull-ups
10 burpees to bar

A) Paused back squat
5×5 @ 22X1 tempo
*Rest 2:00, RPE 7-8/10

B) 21-15-9
Deadlift 100/70kg
Box over jump

A) 10-8-6-4-2
Strict HSPU
Weighted pull-up
*rest 3:00 before B

B) 20-16-12-8-4
Ring row
Push-up

C) 3 Rounds:
20 Russian twist
20 L-sit legs over object
20 Band pull-apart