1 . Emom x 12 minutes
RX
1st minute 5-7 bar muscle ups
2nd minute 7-9 facing hspu
3rd minute 40-50 du
SCALE
1st minute 8 pull ups
2nd minute 10 deficit push ups (on 2 db)
3rd minute 50 single under
3 . 12 minutes amrap
4 wall walks
or 8 pike push ups
1 legless rope climb + 1 rope climb
or 4 jumping rope pull ups
15 goblet squats
