@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos from gym library if needed.

1) 5+5 KB Lunge Snatch
2) 10m Dragon Walk
3) 1-2 Rope Climb (legless and straddle if possible)
4) 3-6 Rower Pike Push-Up or Pike Push-Up
5) 15-30 Scapula Push-Up

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!