1 . 5 rounds for quality every 2 minutes
4 weighted pull ups
10 ring push ups
2 . Emom x 4
1st min 2x5m hs walk/15 Hspu
2nd min 5-7 bar mu /10-12 pull ups
3rd min 40 sec plank hold
4th min 12 dual db box step over
5th min rest
HYBRID
3 rounds for time
400m run
20 wall ball
20 kb sumo deadlift high pull
40 walking lunges
15 burpees
