A1) 2 Tempo Front Squats @2221 tempo rest 1:00 x 4 sets
A2) 5 Landmine Single Leg Deadlifts / leg @31X1 x 4 sets
B) 4×2 Weighted Pull ups @21X1
rest 1:00
C) 6 rounds Mix and Match
100m run / 7/5 Cal AD / 150m row
5 Chest To Bar
5 Burpee Box Jump
5 Dual DB KB Snatch 35/20
rest 1:00
D) Core
30sec ameap v-ups
15 sec rest
30 sec AMRAP Russian twists
15sec rest
30sec mountain climbers
Rest as needed x 3-4
E) Armor
15min EMOM
Min 1: 10/8 cal row
Min 2: 8 barbell strict press
Min 3: 30sec amrap air squat
F) Summer Gunz
3-4 rounds
8 Barbell curls
8 skull crushers
8 dB lateral + front raise
Rest as needed