A) Every 2:00, for 12:00, complete:
5 Front Squats (clean from the ground)

If you can’t go heavy enough from the floor to make the squats difficult, then perform the squats with a 3 second controlled lower on each rep.

B) For time: (18:00 Cap)
60 Snatches
40 Cleans
20 Thrusters

EMOM complete 6 DB Goblet Squats (50/35) starting with goblet squats.

For the main movements you can use a Barbell (95/65) or Dumbbells (50s/35s).