A. Overhead sqaut @ 31×1 3-4reps 5set

B1. Lateral lunge “hand to oposite foot” 6-8reps/side 3set

B2. Powellraise @ 30×0 6-8reps/arm 3set

C. EMOM 12min
1,4 Hanging dynamic kneetuck 20-30sec

2,5 Plank pull thru with KB 20-30sec

3,6 waiters + farmers walk 20-30 sec