1 . emom 5 min, 4-5 bar muscle up / scale 4-5 box muscle up or banded muscle up
2 . emom 5 min, 6-8 strict pul ups / 6-8 scale banded pull ups or 10-15 strict ring rows
3 . 8 min amrap,
10 alternative db snathes – 8m oh lunges – 8 hspu/ 16 hand release push ups
