Warm up:

Turkish get ups
Goblet squats
KB swings

Part A

4 sets

6/6 Bulgarian split squats

Part B

10 min EMOM

odd: Hand to hand swings or single arm swings
even: 6-12 jump squats or lunges

Part C

12 min EMOM

1: 1-5 windmills
2: 1-5 windmills
3: Pike leg lifts
4: SIde plank hip lifts