A. EMOM x 10 mins

1-3 Ring Muscle Ups

B. EMOM x 15 mins

min 1 – 30-45s FLR

min 2 – 30-60 DU’s

min 3 – 8-12 KB Z-Press

min 4 – 8-12 Ring Rows (2 sec decent)

min 5 – 30-45s Wall Squat Hold