Warm up

90/90s
lunges
single arm swings
get ups

Part A

Tempo bulgarian split squats

4 sets of 8/8

(progress to single arm rack hold)

Part B

12min EMOM

1: 1-3 deadstop snatches
2: 1-3 deadstop snatches
3: Max rep jump squats
4: rest

Part C

12min EMOM

1: 1-5 windmills
2: 1-5 windmills
3: pike leg lifts
4: reverse plank or reverse tabletop hold