A. 3 rounds for quality
30 x banded good mornings
20 x side lunges alt
10 x hollow to arch on bar

B. 25 min emom
1st 5-10 x hspu or progression
2nd 15-20 x kb swings
3rd 5-10 x strict pull ups or progression
4th 50 x du or practice for 45 sec
5th 5-15 x t2b or progression