@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 5-10 Rope Pull-Up (strict)
2) 3-6 Russian Dip or Russian Push-Up
3) 30-60sec AP Toe Tapping (each leg)
4) 5+5 KB Lunge Snatch
5) 3-5 Jefferson Curl

RPE 2-3

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