4 Intervals

A1. 8-minute EMOM (0:45/0:15)
1) 8 DB squats @ 2 x 22.5/15kg + Bar muscle-ups in the remaining time
2) Echo bike for calories

A2. 8-minute EMOM (0:45/0:15)
1) 35 Double-unders + Handstand push-ups in the remaining time
2) Row for calories

A3. 8-minute EMOM (0:45/0:15)
1) 4 Wall walks + DB Snatches, alt @ 22.5/15kg, in the remaining time
2) Air bike for calories

A4. 8-minute EMOM (0:45/0:15)
1) Wall balls @ 9/6kg (20/14lbs)
2) Row for calories

Rest 2:00 b/t intervals

Intent. Accumulate quality repetitions/volume in each movement to build your movement capacity.
Feel/Pace. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 45-seconds