1 . emom 4 min
4 ring muscle up
scale: 8 ring dips or rig dips with band
2 . for time
1000 m run*
50 pull ups*
100 push ups*
150 air squats*
200 du
*if you have a vest use it!
scale
1000 m run
50 jumping pull ups
75 push ups
100 air squats
400 su