3 Intervals

A1. 12-minute EMOM (0:30/0:30)
1) Overhead squats @ 52.5/35kg
2) Chest-to-bar pull-ups
3) Echo bike for calories

A2. 12-minute EMOM (0:40/0:20)
1) Wall walks
2) GHD sit-ups
3) Shuttle runs*
* 1 shuttle run = 25′ (7.62m) out + 25′ (7.62m) back

A3. 12-minute EMOM (0:30/0:30)
1) Handstand push-ups
2) DB deadlifts @ 2 x 22.5/15kg (50/35lbs)
3) Echo bike for calories

Rest 3:00 b/t intervals

Intent. Accumulate quality repetitions/volume in each movement to build your movement capacity.
Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements
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 30 to 40-seconds