A(3, warm-up)
3 sets, of:
Yoga Push-ups x 10 reps
Banded Pass Throughs x 10 reps
Over Head Squats x 10 reps @20/15kg

Overhead Squat 5×5
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

B:(WL, CLEAN, FRONT SQUAT, ETC)
2 giagant sets, of:
Hang Power Clean x 30 reps @30/25kg
Wallballs x 30 reps @9/6kg

C:(HIIT)
21-15-9, of:
Double Dumbbell Clean @22.5/15kg
Double Dumbbel Push Press @22.5/15kg

Rest :3 min

9-15-21, of:
Double Dumbbell Thrusters @22.5/15kg
Burpees Over Dumbbell

A: (3)
3 sets, of:
Walking Lunges x 10 meters
Yoga Push-ups x 10 reps

B:(FBB, SINGLE ARM/LEG)
3 sets, of:
Single Arm Over Head Walking Lunges x 10 + 10 meters
Single Leg box Step Downs x 5/5 reps

C:(TEAM)
AMRAP 12 min, in teams of 2:
Dumbbell Thrusters x 7 reps
Ring Rows x 7 reps
*alternate rounds with your partner.