A: (1)
EMOM 9 min, of:
#1 – Ring Rows x 6-8 reps
#2 – Assultbike @12/10 cal
#3 – Air Squats x 15 reps

B: (G, PULL)
3 sets, of:
Strict Pull-upp 1-5 reps

3 sets, of:
Jumping Pull-ups x 3-5 reps

2 sets, of:
Banded Pull-ups @max

C:
EMOM 24 min, of:
#1 – Row 12/10 cal
#2 – Dual Dumbbell Front Rack Walk x 30 meters @22.5/15kg
#3 – Straight leg Sit-ups x 12 reps
#4 – Alt Dumbbell Reverse Lunges x 12 @22.5/15kg