A) EMOM 4:
10-15s weighted false grip ring hang
B) 3 rounds, 2:00 rest between
3 weighted ring pull-up
*after each set max reps deficit push-ups
C) 4×3:00 on, 1:30 off:
10 dumbbell snatch 22,5/15kg
8 split jumps
6 toes-to-bars
4 burpee box jump overs