A. 9 min emom
1st 12 x lateral box step ups
2nd 30 sec ring support hold
3rd 30 x banded face pulls

B. 10 min emom (5 sets) work up to something heavy for the day use the same weight for both movements
1st 5 x push press
2nd 10 x back rack lunges

C. 9 min emom
1st 15-30 sec L-sit
2nd 20-40 side plank left
3rd 20-40 sec side plank right