A. Every 30 sec for 5 minutes
Choose one option
* 2 ring to sternum pull ups
* 2 x chest to bar pull ups
* 2 x pull ups/negatives
* 3 x seated pull ups
2 min rest
Every 30 sec for 5 minutes
Choose one option
* 3 x ring dips
* 3 x box dips
2 min rest
Every 30 sec for 5 minutes
Choose one option
* 3-4 x t2b
* 3-4 x leg raises
B. 8 min emom
Odd 10 x Burpees to target
Even 50 x Du’s
Rx + 12 burpees
Scaled 8 burpees
Finisher:
Tabata
Alternate between Hollow hold Arch hold