1 . in front of the clock 12 min

1st min  4-6 ring muscle ups/ 8-10 dips

2nd min 4-6 bar muscle ups/ 8-10 pull ups

3rd min 8-10 hspu / 20 sec hand stand hold

2 . 8 min amrap

8 overhead lunges with a db

1 legless rope climb

8 kb swings