A. Movements that can be performed really fast. If it gets slow, it?s too heavy or you have done too many?Alternating EMOM X 24 min:?A1. 3-5 High Box Jumps (climb down)?A2. 4-8 explosive Push Presses?A3. 4-8 Explosive russian Swings?A4. 3-5 Explosive, high strict CTB Pull-up or Chin-up

B. @ 80-85% effort. Alternating every 90s X 5 sets of each?B1. Alternating one arm dumbbell push press, 6/6 reps?B2. Goblet Lateral/side lunges, 5/5 reps (only to comfortable depth)?B3. Monkey bar forward walk along one bar, 5/5 ?steps? in control?B4. Suitcase Deadlifts, 4/4 reps?Read