A. 9 min emom
1st 30 sec handstand hold
2nd 6 x broad jumps
3rd 20-30 sec L-sit

B. Every 1:30 for 15 min
(10 sets)
3 position clean
High Hang + Mid thigh + Bellow the knee

C. 3 rounds
30 banded face pull
20 x jumping lunges