Emom 10:
Odd: 3-10 strict c2b
Even: 10-25 ghd sit-up

Rest 3 min

Emom 10:
Odd: 5 strict hspu ( use deficit)
Even: 15-30 backextension

Rest 3 min

Emom 10:
Odd: 5-15 ring push-up
Even: 6 barbell Bentover row ( lay on bench)