A. Every 2:30 x 5 sets
3 x strict press + 3 x push press
Superset with 15 sec top of the rings hold

B. Every 30 sec for 16 min (8 sets)
1st 30 x du
2nd 5 x strict pull ups
3rd 5 x hspu
4th rest

Scale the pull ups and Hspu to 3 negatives or 5 seated.