1 . emom x 5
15 sec chin over bar hold
2 . emom x 5
straight arm ring support
3 . 3 rounds 15 min cap
500m run
10 bar muscle ups
20 hspu
scale options:
a. scale reps 5-7 bar muscle ups / 12-15 hspu
b. use band and 2 pillow
c. 10 pull ups + 20 push ups
