WOD:

30 min EMOM( no measure):
1st: 30 second row @ high effort
2nd: HSPU variation 3-5 reps
3rd: 30 second Step down box jumps 24/20″
4th: Upper pull Progression
( 1 Rope climb/3-5 Muscle up/4-6 C2B pull up or regular pull up )