A. Alternating every 90 sec X 4 sets. 80-90% effort?A1. 3-6 Deficit Kipping HSPU 10/5cm?A2. 3 Front Squats @ 22X1 + 3 Thrusters 12X2

B. Alternating EMOM X 20 (5 of each)?B1. 5-8 Butterfly Pull-ups- try keeping your legs straight and together?B2. Light overhead walking lunges, 8-10 steps?B3. 6-8 Low TnG/ then 8-10 Walking down Box Jumps 45/30cm?B4. 30-50 Double-unders

C. Spend 25 minutes, moving constantly between monostructural aerobic stuff and dynamic mobility exercises?Monostr. Aerobic stuff = Row, AirDyne, Shuttle runs, Single-unders and similar stuff.