Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

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

B) Bench press
4x6 @72-75%
2min rest between the sets

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