“A:
2 sets, of:
Mountain Climbers x 20 reps
Pull-ups x 5 reps
Push-ups x 10 reps
Air Squats x 15 reps

B:
EMOM 10 min, of:
Hang Power Snatch + Power Snatch + Over head Squat

C:
EMOM 30 min, of:
#1 – KB in goblet position, Burpee Box Step Overs x 5 reps @24/16
#2 – KB (single kb) Overhead Reverse Lunges x 12 reps @24/16kg
#3 – Double Unders* x 20 reps + Toes to Bar** x 10 reps
* Single unders x 60 reps
** Knee to elbows, knee raisers

D:
2 sets, of:
Couch stretch x 30+30 sec
Hamstrings stretch x 30+30 sec”