A.
6min Ladder.
3 Bench press 60/40kg.
3 Dual DB Power clean 22.5/15kg.
Add 3 reps each rd.

Rest 5min.

B.
10min omem.
Odd. 40sec Max effort Burpee box jump overs.
Even. 40sec Farmers carry (Pick challenging weight).

Rest 5min.
3-4 sets.
30sec Hollow rocks.
30sec Arch rocks.
10/side Side plank rotations. Rest as needed.