1. Super-set body weight – Upper/Lower pull – Muscle strength

Superset x 2

This block is focused on increasing muscle endurance and stability and improve overall stability (muscle, joints, ligaments and tendons).

To increase challenge, you can move in a 4:2:1 ratio (lowering for 4s, holding for 2s and pushing for 1s) or add weight (make sure to maintain great form).

LMT
DB Multi-planar Lunge with Reaches
reps 10 per side
intensity 8-9/10
Tempo 4:2:1
Rest 10s
Set Reps Intensity Tempo Rest
1 10 per side 8-9/10 RPE 4:2:1 10s (h:m:s)
2 10 per side 8-9/10 RPE 4:2:1 10s (h:m:s)

Make sure you push up quickly and slowly lower down.
After you mastered this in bodyweight, you can add weight in order to progress

ULT
Bar Inverted Row
reps 10-20
intensity 8-9/10
Tempo controlled
Rest 60s
This is a pulling body weight exercise focused on lats and upper back. To regress, you can bend your knee and to progress you can do it single legged or move into more advance pulling version such as pullups. The grip can be done as seen on video, or with both palms facing in or out.
Set Reps Intensity Tempo Rest
1 10-20 8-9/10 RPE Controlled 60s (h:m:s)
2 10-20 8-9/10 RPE Controlled 60s (h:m:s)

Make sure to lower down in a controlled way and pull up explosively.
Keep the core and glutes engaged all through the motion to maintain a "plank" all through the body (only the elbows and shoulders should be main movers. If finding this too challenging, you can bend the knees