12 minute alt. EMOM:
1) 5-7 box strict HSPU, first rep 5 second descent.
Modify to strict pushups with a 5 second descent on 1st rep
2) 10 kb upright rows, controlled descent
3) 1 turkish get up/side

B) Every 3 minutes for 15 minutes:
Run 200m-12 box jumps (24/20″)-12 kb swings (53/35lb)
Rx+: 15 + 15