30 Min EMOM (Every minute on the minute)
2 Back Squats @65%
Find your 1 Rep Max Floor Press
4 x 10 Ring Push Ups with Band Tension
4×10 Dumbbell Rollback Extensions (as heavy as you can go unbroken) - this targets the lower triceps brachii/anconeus. This will help with bench and overhead movements.
3×1:00 Chinese Plank Holds (if you can, try adding weight by resting it on your back)