A. 20 min emom
1st 5-10 x strict pull ups
2nd 40 x Du’s
3rd 5 x 10 x Hspu
4th 15-20/10-15 cal bike
5th rest

**45 sec max per station**
* pull ups can be scaled down to negative or scaled up to chest to bar pull ups
* hspu can be scaled down to seated press, pike with feet on the floor or on the box, negative with 3 seconds decent

B. Every 1:30 for 9 min
1st 10 x pallof press each side
2nd 2 rounds
15 sec hollow hold
15 sec arch hold