A) For quality
15-12-9-6 reps of:
cyclist goblet squat

floor press in glute bridge
30/30m mixed carry after each sets (overhead + suitcase)

• try to increase weights each set

B) EMOM 16 mins. (4 rounds)
1: 12 air squats + 12 russian swing
2: 6 burpees + 6/6 snatches
3: 12 sit ups + 12 alt. goblet lunges
4: rest

Rx: 28/20 kg