A) 30 Min EMOM
Min 1-10 – 20 FT HS Walk + 1 Ring Muscle Up + 1 Ring Dip
Min 11-20 – AMRAP Strict HSPU (1 Unbroken Set into) + 3 Kipping HSPU
Min 21-30 – 3 Rebounding Push Press (165/105) + 3 Strict C2B
+
5 Min Rest
+
B) 3 Rounds – 60 Sec ON/60 Sec OFF (60/60)
Step Down BJ (30/24)
PC – drop every rep (185/115)
WB (25/16)
*Pick weights accordingly that will allow you to work the entire minute