A. E2,5M  x 5 sets:
5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS
+ 5/5 Half Kneeling KB Presses @90% effort

B. Alt EMOM x 16 min:
B1. 8-15 Cal Row
B2. 8 - 15 Unbroken OHS (Scale to FS if needed); AHAFA
B3. 8-12 Toes Bar
B4. 3-5/3-5 Leaning Windmill ;AHAFA

One man chipper, with a twist! Every 3 minutes you stop what you're doing and complete 5 *perfect* push ups.

150 Mt. climbers
120 Air squats
100 Russian Swing
90 High pull with elastic band
80 Tuck-ups
70sec Plank
60 (Lower) Back extensions (straight legs, raise knees from floor)
50 Goblet Squat
40 G2OH (with plate)
30 Atlas Ball over Shoulder
20 Burpees
10 Chin ups
3 Rope climbs
Buy out: 200 Pogo jumps

*Time cap: 33 minutes.