1 . emom 4 min, 5 bar muscle up*
rest 2 min
emom 4 min, 5 hspu**
scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows
** 2 wall climbs or 5 box push ups or 10 hand release push ups
2 . 18 min time cap
buy in 500 m run, then
30-90, 25-75, 20-60, 15-45, 10-30 reps of
wall ball & du