A. 20 min emom (5 x rounds)
1st 10-15 x ring rows (feet on the box)
2nd 10 x double kb deadlifts
3rd 10-15 x t2b
4th 10 x dumbbell thrusters

B. 9min emom (3 x rounds)
1st 20 x plate twists
2nd 20 x Banded good mornings
3rd 30 sec hang from the pull up bar