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 Broad jumps @ 100-120% Body length (soft landing)? A2. 4-8 explosive Kipping HSPU with a small kip? A3. 4-8 Explosive Deadlifts (40% 1RM)? A4. 2 Explosive, Hang clean high pull, 3 Hang muscle-clean (ca. 50-60% 1RM PC)

B. @ 80-85% effort. Alternating every 90s X 5 sets of each? B1. Alternating one arm Front Leaning rest on floor, 6/6 ?reps? of 1-2 sec? B2. Reverse lunges with rear foot stepping to different positions each rep, 5/5 reps (only to comfortable depth)? B3. ?Rope climb? from lying down and climbing one hand width at a time, 6-7 reps/side. Aim for hollow body posture the whole time? B4. Slow and controlled Windmill, 5/5 reps?Read instructions