EMOM for 20 minutes: Even Minutes 3-5 Front Squats

Odd Minutes 1-3 or 3-5 reps of: Muscle Ups, Chest to bar pull ups, Strict pull ups

(Base reps and load on level of difficulty, strength or skill level)


2-3 rounds of:

8-12 reps Ring Crunches

5 reps of Inverted hangs on rings

12 Hollow push ups (remember Bodyweight strength program)