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