A:
8-5-5-5-5-5 Bench Press
5 sets of 8 Banded DB Rows
Start a new round of both exercises every 2:30min. First set is warm-up

B:
EMOM for 15min do:
1) 6 Thruster + 6 Lateral Burpees over Barbell
2) 8 Power Cleans (TnG) + 30 Double Unders
3) Rest

1 Barbell for both exercises.

Level 1: 30-40/20-27.5kg
Level 2: 40-50/27.5-35kg
Level 3: 50-60/35-42.5kg