A. 15 min emom
1st 5-10x ring dips *
2nd 10-15 x t2b
3rd 5 x tall box jumps
* if unable to do ring dips you can perform 15 sec ring support hold followed by box dips
B. 3 rounds
1min devil press 2×15/10kg
30 sec bike
3 min rest
Score is total reps and calories
Manannan Fitness 