A. 12 min emom
1st 5-8 x box / ring dips
2nd 6-8 x Bulgarian split squats each leg
3rd 8-10 x slam balls
B. Every 4 min for 16 min
20 x sit ups
Some bodyweight upper and lower stuff to start of the session followed by an explosive exercise, make sure you go hard on the slam balls
In the conditioning today you should be getting at least 30sec rest. Reduce reps if needed.