3rds
8-12 x Shoulder Press w/2 DBs
rest 2min
then as super set
8-12 x Ring Push Ups
8-12 x Bent over Row w/2DBs or KBs

3rds
8-12 x Shoulder Press
rest 90s
Incline Ring Row
rest 90s

3rds
8-12 x Bench Press
rest 90s
then as super set
8-12 x Push Press
8-12 x Bent over row with 2s pause at top of the movement
rest 2min

3rds
Nordic Curl x 6-8
rest 60s
Hanging leg raises x 6-8
rest 2min

3rds
Nordic curl x 7-9
rest 60s
Back rack Lunge step R x 7-9
Back rack Lunge step L x 7-9
rest 2min

3rds as superset
Nordic Curl x 8-10
Tuck Crunch x 8->
rest 2min

10min
Romanian DL x 6-8
V-Ups x 6-12
as super set
rest 60-90s btw sets

10min
Push Press x 6-8
Bent Over Row x 6-8
rest as needed btw sets

4rds
8-12 x Hip Thrust
rest 90-120s
8-12 x Goblet Squat, 2s pauset @ bottom

3rds
6-8 x Nordic Curl
rest 60s
8-12 x Reverse Crunch
rest 90s