1 . emom 12 min,

1st min, 4 bar muscle up /scale: 8 c2b pull ups

2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold

3rd min, 8 ring dips

4th min, rest

2 . 9 min amrap

8 dumbell press each hand

8 jumps over the box