A) 8min EMOM 8min EMOM
1- (4-6) heavy CGBP 1- (4-6) strict PU
2- (4-6) (6-8) dips 2- (12-15) ring row
B) MAP 2 1:00/1:00
4 sets
:30 AD
:30 shuttle run
Rest 1:00
1:00 bear crawl
Rest 1:00
Rest 3-5:00
4 sets
:30 row
:30 burpees
Rest 1:00
1:00 walking lunges
Rest 1:00
C1) 2 toes to bar + 3 kipping pull up + 4 butterfly PU , rest as needed
C2) 10 Handstand palm taps
Rest as needed x 4-5 sets