A. 9 min emom
1st 30 sec strict pull ups
2nd 30 sec hollow hold
3rd 30 sec ring or box support hold

B. Every 4 min for 24 min
1st 2 rounds of kb complex
10 x double kb deadlifts
8 x double kb cleans
6 x double kb front squats
4 x double kb push press
2nd 40/30 cal bike (3:00 max time on the bike)