1) EMOM 18: (all in the same minute):
6 alt db lunges (50/35)
6 air squats
6 russian twists w/db

*Ideally looking for a :35-:40 work window to keep this sustainable for 18min. Be sure to pick the right numbers

Scale: 4 reps of each
RX+: 8 reps of each

2) After Party! 

Alt EMOMx 10 (5 rounds each)
Min 1: Max db floor press
Min 2: Max bent over row
Switch arms as needed