every 4 min complete:
10-12 x hspu, (try strict hspus) or scaling options;1 mat, box, ring push ups, push ups
12 x ring rows, try feet elevated on a box
12 x single arm overhead dumbbell lunge left arm, then next round swap arm. scale options front rack dumbbell hold or goblet hold.
These reps allow you to focus on the movement, so don’t feel like you must rush them.