A1. Bulgarian Splitsquat w bar/KB in frontrack @ 31×1 6-8reps/leg 4set

A2. Ring biceps curls @ 30×1 6-8reps 4 set

B.

C. EMOM 15min
1,4 Hanging dynamic kneetuck 20-30sec

2,5 Sideplank 20+20sec

3,6 waiters + farmers walk 20-30 sec