A. 9 min emom
1st 20 sec banded side steps each side
2nd 20 sec kb bottoms up each side
3rd 20 sec Single leg deadlift each side

B. Front squat
10 min to find heavy 3 reps

B. 6 rounds
30 sec thrusters with empty bar
30 sec rest
30 sec t2b
30 sec rest