warm up then:-
E4MOM 4Rounds
9 Dumbell Goblet squat @ 20kg
10 Single leg Glutebridge
Reverse Lunges 4×10 @2x 16kg DB at your side (5RIR) 10 lunge/leg
EMOM 15m
A. 12 knee push ups
B. 10-12 single arm bent over row @ 17.5kg
C. 8-10 single arm DB Press @ 10kg
5RIR (Choose weight that has 5Reps in reserve for B and C)