EMOM 12 Min (4x each)
A) :40 HS Hold
B) :30 Dips Ring/Bar/Box)
C) 15 Hollow Rocks
AMRAP 15 Min
9 Pull ups*
12 KB Swings (M:32/24, W:24/16)
36 Double Unders
* Scale up to 3 Muscle Ups
3 Rounds NFT
5-8 Half Kneeling Single Arm DB Press/side
5-10 Ring Push ups
25 Band Pull Aparts
