A. 30 min emom
1st * pull of choice
2nd 6-8 x dips 1111
3rd 20-30 sec L-sit
4th max du’s
5-6th rest

Options:
* 8-10 x seated pull ups
* 5-8 x strict pull ups / negatives
* 5-8 × strict ctb pull ups
* 3-5 x ring to sternum pull ups

Finisher
6 min emom
Odd 30-40sec side plank
Even 30-40sec side plank