A. 8 min emom
1 x pause overhead squat 555

Followed by

8 min emom
1 x pause front squat 555

Bar taken from the floor. Focus on the tempo. 5 sec down, 5 sec hold at the bottom and 5 sec to stand up.

B. Every 3 min for 15 min
8 x dumbbell snatch
8 x oh lunges left arm
8 x burpees over the dumbbell
8 x oh lunges right arm
8 x dumbbell snatches