WOD A. EMOM 18 minutes:

Each one minute perform:

Rx = 5 x PullUp + 5 x PushUp + 5 x BoxJump + 5 x Sit Up Plate Overhead

Sx = 3 x PullUp + 3 x PushUp + 3 x BoxJump + 3 x Sit Up

WOD B. EMOM 18 minutes:

Each one minute perform:

Rx = 3 x Devils Press + 3+3 x Lunges Weighted + 5 x ShuttleRun 8m

Sx = 3 x Burpee + 3+3 x Lunges + 3 x ShuttleRun 8m