A. Every 1:30 x 5 sets
1st pull and dips of choice *
2nd 6 x Bulgarian split squats 22X0 each side (add weight)

* 4-6 x false grip ring pull ups + 4-6 x ring dips
* 4-6 x pull ups + 4-6 x stationery dips
* 6-8 x seated pull ups + 6 x box dips

B. 16 min emom
1st 30sec x leg lifts
2nd 3-5 x wall walks
3rd 5 x tall box jumps + 8 slam balls
4th 3-5 x rope climbs