1 . emom 5 min,
2-4 bar muscle up / 2-4 banded muscle up / 2-4 box muscle up
2 . emom 5 min,
5-8 hspu / 12 hand release push ups
3 . emom 5 min,
5-8m is walk / hs hold 15 sec
4 . 8 min amrap
8 dumbbell push press right arm
8 dumbbell push press left arm
8 jumps over the box
rest 1 min
5 . 2 min amrap du / heavy rope jumps
