A.
EMOM 9
Min 1 – 10-20 sec L-sit
Min 2 – 6 Muscle-ups
Min 3 – 20 Wide step Lunge (or 40 sec, whichever comes first)

B.
EMOM 9
Min 1 – 20-30 sec Plank
Min 2 – 6 Strict HSPU
Min 3 – 20 KB Swing (or 40 sec, whichever comes first)

C.
Row 500m – 20 Strokes per Minute (S/M)
Row 500m – 24 S/M
Row 500m – ME

Rest as needed btw sets