A. 12 min emom
1st min every 30 sec (2 sets)
2-6 kipping pull ups
Or
3-6 x strict pull ups / negative
2nd 15 x kb swings (heavy)

Same as last week, try to increase the reps from last week.

B. 16 min emom
40 sec work 20 sec rest
1st row
2nd kb front rack walk walk
3rd Du’s
4th t2b

No prescribe reps today, you will be working 40 sec in each minute with 20 sec rest.