A) Strength
Pull ups (strict)
3-5-3-5-3
Between pull ups
3+3 Heavy DB box step up
3+3 1-leg squat off box
3+3 ice skater jumps

B) Cardio
EMOM
1. 10 wall ball + 10 wb windshield wiper
2. 10 KB swing, OH + 5-10 push up
3. 10 plate OH lunge + 10-20 plate twist
4. 10 Goblet squat + 5-10 side plank dips
5. 8/10 cal row + 10 shoulder taps in plank
6. REST