BB Thruster
3×3 Buildup sets (cycling reps)
4×3 EMOM (challenge weight)

Ring Dip 4×6-8
DB Row 4x8e

9? EMOM (3 rounds each)
1. KB DL HP (24/16)
2. Ab Mat Sit up
3. Deload Pushup

Score = total reps. Choose your own rest. Next exercise starts immediately at top of next minute