In Any Order:

EMOM 10 Minutes 

5 Back Squats

Start at 40% and increase weight each minute

AFAP 10 Minutes 

Run, Row or Ski as far as possible in 10 minutes 

10 Minute Ab Circuit

15 Turkish Sit-ups 25/15lb plate

45s Plank

15 Single Leg Alt V Ups (30total)

10 Minutes 

As Many Ring Muscle Ups or Strict Pullups + Ring Dips as possible

*EMOM 5 Burpees, including at the start