A. 12 min emom
1st strict pull ups *
2nd 6 x single leg broad jumps alternate

*add one more rep to last week

B. 20 min emom
1st 6-8 x Rope pull ups
2nd 6-8 x dips
3rd 20-30 sec L-sit
4th 10 x split squats left
5th 10 x split squats right