you’ve only got 1

A. 5 min amrap
12 landmine row R-L
6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[drop weight on landmine]

a.20W-10R
bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs
landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min
15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I
15 Russian twist R-L= 1
15 lat raise

b.20w-10r
pulse wide grip trx row
sumo high pull double yellow/red
3x

C. 5 min
20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg
16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w
10 box jump

c.20 w-10 r
contra lateral https://www.youtube.com/watch?v=pRq274C7j8A
handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE
3x

D. 5 min Amrap
15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black
15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog
15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg

d. 20w-10r
trx tricep ext
frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA