A. Every 2 min for 10 min
6 x strict press
Superset with
15 sec chin over bar hold

B. 16 min emom
1st 3-5 x rope climbs
2nd 8-10 x press ups 1111
3rd 8-10 x dips 1111
4th max L-sit

C. 3 sets
20 x banded bicep curls
30 x band pull aparts