A.
2 rounds:
40s. On / 20s. Off:
1.) 1 Air squat + 2 Lunges
2.) 1 Push up + 2 Shoulder taps
3.) 3 Sit ups + 3 Back extensions

Mobility:
- Up & down dog: 60s.
- Shoulders: 2x30s.
- Chest stretch: 2x30s.

Work on:
Part B.

B.
EMOM x10
1.) One hand Push press/Shoulder press
2.) Turkish Sit ups

Rest 2min...

EMOM x10
1.) One hand Bent over rows
2.) Push up plank hold with a Shoulder taps

Rest 2min...

EMOM x10
1.) One hand Russian swing (alt.)
2.) Russian Ab twist