1. Emom x 5
Strict pull ups
Pick a number that you are comfortable for 5 sets
2. Emom x 5
15-20 sec straight arms ring support
3. Emom x 4
5-8 ring dips
4. For time
10 bar muscle ups
20 burpees box jumps over
30 kb swings
40 walking lunges
30 kb snatches
20 box jumps over
10 bar muscle ups
Scale option
5 bar muscle ups / 10 pull ups
20 burpees box jumps over
30 kb swings
40 walking lunges
30 kb snatches
20 box jumps over
5 bar muscle ups / 10 pull ups
