A) EMOM 5:
10 hollow arch swings on rings
*use false grip
B) EMOM 10:
1. 20s max reps strict pull-up
2. 20s max reps push-ups
C) 4×3:00 on, 1:30 off, alternate
1. 10+10m shuttle run
2. amrap
10 dumbbell snatch 22,5/15kg
10 burpees over dumbbell
10 v-up