A(6, warm-up)
3 sets, of:
Ring Rows x 10 reps
Straight Arm Plank :40 sec
Shuttle Run x 200 M

B:(GYMNASTICS, PUSH)
3 sets, of:
Wall Walk x 5 reps
Yoga Push-ups x 7 reps

Then …

2 sets, of:
Pike Push-ups (feet on box) x 10 reps
Rest :2 min

C:(EMOM)
EMOM 24 min, of:
#1 – Pull-ups x 3-8 reps
#2 – Deadlift x 9 reps + Hang Power Clean x 6 reps + Push Jerk x 3 reps @50/35kg
#3 – Assult BIke @15-12/12-9 cal