Here is the GS&C workout:
10-8-6-4-2 Turkish get ups per side
20/15 cal Bike
Increase TGU weight each round, keep transitions quick
Workout 2
10 min EMOM
-20 Poliquin steps https://www.youtube.com/watch?v=ycTK-ISOr2I
Left side on even minutes, right side on odd.
You will do 5 sets on each leg. You may increase weight or height each round, but do not increase if you loose control or the 20 reps take more than 50s.