A.

E2MOM for 8 mins (4 sets)

TGU

Build to a heavy set.

B.

20min EMOM of..

1 – 6-10 Box Jump 30/24

2 – 1-5 Ring Muscle Up / 6-12 Strict Ring Dips

3 – 100m Sprint

4 – 5-8 DB Renegade Press

5 – Rest