A)
4/4 single arm complex:
1 row
1 clean
2 snatch
@ heavy

B)
4 double KB complex
5 front squat
5 clean
10 alt. Front rack march
2 paused front squat

C)
2 rounds
2/2 TGU
5/5 windmill

2-3rounds: 30 s On / 30s Off

1) row
2) shuttle run
3) SU / DU / CROSSOVER
4) hollow hold / or dead bug

Deadlift 8-8-6-6

Heavy lunges 10-8-8-4

2-3sets:

10-15 GHD hip extension
8+8 curtsy lunge

2-3sets:

10+10 Db row
10 Db bench
40-60s plank

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

2-3sets:

10-15 GHD hip extension
10-15 cyclist squat

1* 2 @ 90%
2* 3 @ 80%