A) EMOM 5:
10-15s false grip ring hang

B) 3 rounds, 2:00 rest between
5 weighted ring pull-up
*after each set max reps push-ups

C) 4×3:00 on, 3:00 off:
30 double-unders
10 dumbbell box step overs
10 toes-to-bars
10 burpees over dumbbell