A. 12 min emom
1st strict pull ups *
2nd 8 x single leg squats alt

* if you are doing 7 + pull ups and using band half the reps and change the band which will increase difficulty
* for those not using the band and doing 7 + pull ups you can practice your kipping pull ups if desired. Rep scheme would be 5 strict followed by 5 kipping.

B. 20 min emom
40 sec work in each station, focus on quality not quantity.

1st wall walks
2nd single arm renegade rows
3rd D-ball carry or front rack kb carry
4th Russian box step ups
5th easy bike