1. Emom x 7, ? bar muscle ups, pick a number you can maintain for 5 sets
Scale option, pull ups or strict pull ups or banded pull ups
2. Emom 20 min
1st min 13/9 cal row
2nd min 10 step ups
3rd min 8 one arm devil press
4th min rest
Optional
20 min amrap
1st min 15/11 cal row
2nd min 14 step ups
3rd min 10 one arm devil press
4th min 50 du
