EMOM 12
Min 1 - 5 Low ring L-pull up (false grip)
Min 2 - 8 Ring Dips
Min 3 - 10 Elevated feet Ring rows
Min 4 - 15 PVC bar levers (Hold at the thigh for 10 second at the last rep)

EMOM 12
Min 1 - 30 second GHD back extension hold
Min 2 - 15 Ab mat sit up
Min 3 - 10 Superman
Min 4 - 4 Dragon Flys

AMRAP 8
3-6-9-12-15-18...reps of
Strict Pull up
2" deficit Push up ( Hands starts from the ground each rep, Hands on 25# plates and chest touch the ground to count)
Squat from Knees on the ground

EMOM 30
5 Sit up
10 Push up
15 Air squat

Each minute start from 5 Sit up

If you can't complete all the reps in 1 minute, do 1-2 reps less each exercise. (3 sit up, 8 push up, 12 squats..etc)