A) 3 sets for quality

Staggered stance RDL x 8-10 reps /side
Bird dog row x 8-10 reps /side
Side plank x 30s / side

B) EMOM x 15 mins
Min 1-2: 15 russian swing + 10 goblet squats + 5 high box jump

Min 3: rest

Rx: 32/24 kg, 75/60 cm

C) 2-3 sets for quality
20 alternating leg V-ups
20 russian twists@light weight