“A:(2)
EMOM 8 min, of:
#odd – Row :45 sec
#even – Ring Rows x 10 reps

B:(GYMNSTICS, PULL)
5 sets, of:
Stict chin over bar pull-ups x 5-8 reps (use bands)

Then …

4 sets, of:
Chin over bar hold, accumulate :20 sec

C:(HIIT)
20 alt. rounds, of:
:30 sec on / :30 sec off:
#odd: Assult Bike
#even: Burpee Boxjumps over

“