A. 4 min emom
20 sec strict Pull-Ups

2 min rest

B. 4 min row

2 min rest

C. 4 min emom
20 sec kipping Pull-Ups/muscle ups *

2 min rest

D. 4 min row

2 min rest

E. 4 min emom
20 sec supinated ring rows

2 min rest

F. 4 min cal row

* if you can’t do kipping Pull-Ups perform 20 sec of press ups

On the row 80% effort, try to hit same numbers on all 3 rows.