A.
EMOM for 12 minutes (4 sets)
Minute 1/4/7/10 wall walks x 4
Minute 2/5/8/11 ring Pull ups false grip x 4 or RR false Grip x 6
Minute 3/6/9/12 ring Dip x 4
B.
5 rounds for max reps in 3 minutes (27 min.)
500 m row
max. Strict HSPU
then Rest 3 minutes