A. EMOM 14(7 Sets):

Even: 5 Sumo Deadlifts off blocks
Odd: 5 Ab Wheel Roll-Outs

B. For time:

10 SB Squats
20m Walking Lunges
10 SB Squats
20m Bear Crawl
10 SB Squats
20m Walking Lunges backward
10 SB Squats
20m Bear Crawl backward
10 SB Squats

1/2 BW Sandbag is recommended.