PART A
BARBELL BOX SQUATS OR LOADED BOX SQUATS (DB)
Russian DEADLIFT
6x4 sets

PART B:
EMOM x 8 mins
8 KB SWINGS

PART C:
AMRAP 10 minutes
3 DB Power cleans
3 DB Loaded Squats
3 Push Jerks

PART A:
8, 6, 6, 4 Front Raises
8, 6, 6, 4 Lateral Raises

PART B:
SMALL STEP JUMP (OR SCALE STEP UP) 5 x 5 intentional with breathing and setting

PART C- AMRAP 16:
1 DB Upright row
1 DB snatch E
1 Loaded Squat

PART A - 5 rounds. 30 seconds on, 30 seconds off
PLANK JACK x 30 seconds
LOADED DB MARCH x 30 seconds

PART B: 5 rounds. 30 seconds on, 30 seconds off.
Knee Jacks
Standing Plate/ DB PRESS

PART C - AMRAP 10MINUTES
Box Thrusters x 10
DB rotation x 10