A) 12 min EMOM
3-5 Strict HSPU
5-8 Pike press ups toes on box
5-8 Pike press ups knees on box (use abmat to scale depth if needed)
3-5 strict C2B pull ups
(Go chin-ups if needed)
3-5 negative chin-ups (step up from a j-hook)
10-12 ring rows
(Use angle to get the right difficulty)
B) 8 min, 3 sets
20 plank ups, 10 leading off each arm
Go kneeling if needed
10 DB rows each arm
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