Warm up:
2 rounds
20 jumping jacks
5 inch worm push ups
10 squats
10 x bridge ups
10 x ham makers
10 x table Pull-Ups
10 x knee side to side
10 x reverse lunges with side bend

A. 18 min amrap
10 x table Pull-Ups
15 x squats
10 x press ups
16 x cossack squats (8 each leg)

Scaled option
15 min amrap
5 x table Pull-Ups
10 x squats
5 x press ups
12 x cossack squats

B. 6 min emom
Odd 30-45 sec side plank left
Even 30-45 sec side plank right

C. Stretch
1 min Couch stretch each side
1 min hamstring stretch
1 min pigeon stretch each side
30 sec shoulder and pec stretch