A. Floor Press (5 reps w/ :03 pause on floor x 5 sets )
rest 2 min b/t sets
B. EMOM x 5 min:
5 CTB + 5 Ring Dips
EMOM x 5 min
:30 Row @ 90% effot
:30 Row @ 50% effort
EMOM x 5 min
10 Overhead Plate Sit up
5 CTB + 5 Ring Dips
EMOM x 5 min
:30 Row @ 90% effot
:30 Row @ 50% effort
EMOM x 5 min
10 Overhead Plate Sit up
Rx+ 5 Ring Muscle up
(1 min resets b/t emoms)
weight of sit up + calories rowed (1 calorie equals 1 lb)