A) EMOM x 12 min

1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)

2: 8-10 ring rows @ 30X1 (as horizontal as possible)

3: rest and increase load if able

 

B) Every 5 min x 20 min (4 sets):

– 400m run

– 10 CTB pull-ups

– 10-15 ring dips

OR

– 3-5 muscle ups