A) EMOM x 10 min
E: 2-3 weighted ring dips (heavy)
OR
5-10 banded dips
O: 10-12 medball weighted V-ups
+
Every 5 min x 25 min (5 sets)
– Run 400m @ 90%
– 6-10 strict supinated pull-ups
OR
Every 7 min x 28 min (4 sets)
OR
Every 9 min x 27 min (3 sets)