A. Every 2:30 min × 5 sets
5 x back squats (increase the weight by 2.5-5kg from last week)
+
15 x lateral delt raises

Followed by
20 reps @60-65% of todays weight

B. 10 min emom
Odd 8-12 x double kb thrusters
Even 15 x ring rows

C. 3 rounds
12 x lateral box step overs
30 x band pull aparts