A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
5 reps @ 45-55%
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
4-5 reps @ 80-85%
B.
9 min amrap:
3 CTB pull-ups
6 power cleans (165/115)
12 box jumps
C.
EMOM for 6 mins:
Odd mins – 10 Ring Rows
Even mins – 45s Plank Hold