A)
EMOM for 12 minutes
1) 3-5 muscle ups
2) 1.1.1 power cleans (heavy)
3) 10 banded knee extensions (10 ea. leg)

B)
For time:
3 rounds:
20 KB swings (55/35)
10 Single arm push presses (right)
10 Single arm push presses (Left)
After 3 rounds finish with 30 Push ups