I:Emom 10
Odd: 3-8 strict c2b
Even: 3-8 deficit hspu

II: 4 sets of
1-3 strict mu - 1-6 strict ring dip - 1-3 kipping mu

Or

10-15 strict box mu (rear support) + slow negative descent

3 rounds for reps

1 min: ME pull ups
15 sec rest
1 min: ME air squats
15 sec rest
1 min: ME push ups
15 sec rest
1 min: ME hs walk
90 sec rest

Core:

3 x 15 hollow rock + 10 sec hold
3 x 15 arch rock + 10 sec hold