A.
EMOM x8:
1.) Air squat + twists
2.) Up & down dog
3.) Lunge + stretch
4.) One leg Scale

2 rds:
4-8 Thrusters
4-8 Deadlifts
4-8 Burpees

Mobility...
- Lunge complex
- Pigeon stretch
- Shoulders
- Couch stretch

B.
AMRAP 5:
Buy-In: 40 Thruster (w/ DB/KB)
21 Deadlift (w/ 2x DB/KB)
12 Lateral Burpee over DB/KB

Rest 5 Minutes

AMRAP 5:
Buy-In: 30 Thruster (w/ DB/KB)
15 Deadlift (w/ 2x DB/KB)
9 Lateral Burpee over DB/KB

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Thruster (w/ DB/KB)
9 Deadlifts (w/ 2x DB/KB)
6 Lateral Burpee over DB/KB

C.
2-3 rds: (super sets)
30-40s. Hollow rocks
30-40s. Sit ups
30-40s. Spider plank
30-40s. Russian Ab twist
Rest 2min...