Warm up

3 rounds
1min erg
10 walking lunges
8 banded pull down
6 push-up to downdog

Workout

A) 9-10x/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9
1. AMRAP strict pull-ups
2. AMRAP push-ups
3. Rest

C) 3 rounds
20-30s ring support hold
8-10/side dead bug
20-30s ring bottom of the dip hold
20 back extension

Rest as needed between the movements