A) Single arm step up
8-10 reps @30×0
-rest :45 / leg
x 3 sets

B) Emom x 14 Min
1) Amrap Pull up in sets of 2-3 reps or heavy BOR
2) Amrap Double/single unders
3) REST

C) 3 sets
10 BB Power snatch / 20 DB snatch
10 Box jump over
10 BB Thruster / 10 DB Thruster per side
10 BB / DB facing burpee
-rest 3 Min-