Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x6 @72-75%
2min rest between the sets

B) 8/6/6/6 pull-up
Rest 2min

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step up (alternating leg)