A. For 12 minutes finish 4-5 rounds; AHAFA of:

6-8/6-8 Bulgarian Split Squats (w. weight OH, front rack or hanging optional)
6-8/6-8 Bent over row against support
6-8/6-8 Toe Taps (Slow&Controlled)

*Focus on quality

B. Alt. EMOM x 15 min @YBTE
B1. 15-20 WallBalls
B2. 4-6 Devils Press
B3. 8-12 Toes2Bar /High Knee Raises

A. Alt. EMOM x 12 min; AHAFA
A1. 6-8/6-8 Box Step Ups
A2. 6-10 Box HSPU
A3. 5/5 Single Leg Russian Leg Lifts + 10 Toe Touches + 20 Heel Taps

B. Intervals: 2 min ON, 1 min OFF x 5 Sets @YBTE:
10/8 Cal Row
10/10 Reverse Lunges
Max Reps: Sprawls to Box Jump/Step Ups

A. E2.5M x 4 Sets
5 Pause BB Bench Press (1 Sec Pause at Bottom Position) @75% of 1RM
+ 6/6 Single Arm DB/KB Row Against Support @Heavy Weight

B. E3M x 3 Sets
6-8 BB Z Press (use KB/DB if needed)
+ 10-12 Dbl. DB High Elbow Bent Over Row
+ 8-10/8-10 Single Arm DB/KB Bench Press

C. 4 Giant Sets
30 Sec Push Up Holds (10 sec at top, 10 sec at middle and 10 sec at bottom)
30 Sec Slow And Controlled DeadBug
30 Sec Banded Front Raise Pull Aparts @Light Band
30 Sec Rest