A) 18 EMOM
1-6 3-4 Strict Press, 70-75% of RM + 6-8 Strict C2B
7-12 1-3 Ring Muscle Ups + 2-3 Dips
13-18 4-6 Kipping HSPU + 4-6 PU
B) Mixed MAP
3 Min AMRAP
500m Row
AMRAP Burpee
+
3 Min Rest
+
5 Min AMRAP
10 WB (20,14)
10 PC (115, 75)
+
5 Min Rest
+
10 Min AMRAP
5 T2B
10 BJO (24,20)
15 Cal Row
+
5 Min Rest
+
5 Min AMRAP
5 PS (115,75)
20 Air Squats
+
3 Min Rest
+
3 Min AMRAP
500m Row
AMRAP Burpee