Mobility for 30 minutes:
20 scorpions
10 alternating table reaches
10+10 windmill
10+10 banded rotation cuffs
1:00+1:00 box pigeon
1:00+1:00 ankle stretch with kettlebell
5 seiza squats

EMOM9
1: 0:45 shuttle runs
2: 0:45 heavy kb's front rack hold
3: 15-20 air squats