A: Weighted trap bar squat jumps 8x3
B: Power clean 3-3-3-3-3-1
C: Low bar back squats 5-5-5-5
D: Seated hamstring curls 2down/1up 2x8/leg
E: SL knee extensions 3set

HS Walk skill

10min EMOM
1.min HS walk 5-15m
2.min ergo 10-15cal

EMOM 15, for max reps

Minute 1 : Burpees
Minute 2 : Squats with Kettlebell 24/16kg
Minute 3 : Hangin Knee Raise
Minute 4 : Row Calories
Minute 5 : Rest

Seated Shoulder press 2x10, 1x8

E2,5min

4 x 8 reps x back squat

Every minute

Power clean + 2 x power jerk

Every minute

Snatch pull + hang squat snatch + squat snatch

20 rounds
3 power cleans
3 front squats
3 jerks

1 does 1 rests. 10 rounds each

E90s x26
a) up & down
b) sit up + air squat
c) double db dl + double db stoh
d) box get up

Deck of cards with two suits.