1. Emom x 3
5-8 strict pull up
2. Emom x 3
7-10 kipping pull ups
3. Emom x3
7-10 butterfly pull ups
4. Emom 20 min
1st min 13/9 cal row or 40 sec max row
2nd min 4 wall walks
3rd min 8-10 dips
4th min rest
Optional
Emom 20 min
1st min 15/11 cal row or 40 sec max row
2nd min 5-8m hs walk
3rd min 4-6 ring Muscle-ups
4th min 50 du
