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