Strength 

12 Min Emom

Odd:10 Box Jumps+10 Strict Ring Dips Or Parelel Bar dips

Even:Rest

-Then-

12 Min Emom 

Odd:10 Dumbbell Squat Clean

Even:Rest 

-Then-

Core Control&Strenght 

12 Min Emom

Odd:10 Hollow Hold Rack+10 V-Up

Even:Rest