Warm up

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

Workout

A) 7-8x/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9
1. 10-15 pendlay row
2. 10-15 DB bench press
3. Rest

C) 3 rounds
15-20s ring support hold
8-10/side dead bug
15-20s ring bottom of the dip hold
20 back extension

Rest as needed between the movements