A. 9 min emom
1st 5-10 x ring dips
2nd 10 x barbell rows
3rd 20 x band pull aparts

B. AB 10
10 min bike for calories

Try to push on this, your times will go on board for future reference. You might surprise yourself 😉

C. 9min emom
1st 30sec hollow hold
2nd 30 sec side plank left
3rd 30 sec side plank right