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A. Every 3 min
Front squat 5/5/5+
65% – 75% – 85%+

Superset with 5 vertical jumps

Calculate this of 90% of your 1rm from last week. The last set is for max reps thats where you get the benefits.

If you missed the session last week work up to heavy 5 reps.

B. 10 min amrap
10 x kb swings
10 x kb lunges
10 x wall balls

C. 6 min emom
Odd 30-40 sec side plank left
Even 30-40 sec side plank right