1 . emom 8 min

1st min 15 sec full support hold on low rings

2nd min 15 sec catch position hold on low rings

2 . emom 8 min

5-8m hs walk / or 20 sec hs hold

2 . 3-5 ring muscle ups / or 8-10 ring dips

3 . e2mom x 5, adding small weight in every round

15 unbroken reps of this complex

5 hang power clean & jerks

5 thrusters

5 front squats