Part A:

E2MOM for 8 sets (4 each) (16 min total)

Set 1 – 12/10 calorie row, 12/10 wallballs unbroken (25/20) (20/14) (WB front squat)
Set 2 – 12/10 calorie bike, 3 Bar MU/ 6 T2B/ jumping pull-ups

4 min transition

E2MOM for 8 sets (4 each) (16 min total)

Set 1 – 12/10 calorie ski erg/bike erg, 8 push press (115/85) (85/65) (45/35)
Set 2 – 12/10 box jumps, 8 Heavy KB swings

Part B:

3 sets for quality:
5/5 Windmill with KB
20/20 Side plank