A) Back Squat Cluster set 4x1,1,1,1,1,1 (6) but with 10 sec breaks between each set, put the bar back in the rack when done.B) 12mins to work on kipping if you have 5/3 strict pull ups or 5x2 pull ups, Could work on muscle ups too C) YG/IG on each exercise, 5 rounds each: - 10 Power bag GTS 36/18kg, - 10 power bag zercher squats, - 10 burpee to power bag and high pull, - 100m power bag run, 15min cut off, One person does an exercise, the other person does the exercise then move on to next exercise.