:45 high knees/:15 rest
:45 plank hold/ :15 rest
:45 butt kicks/ :15 rest
:45 plank hold/:15 rest

Pull ups
– hang from rig
– 10×2 scapula pull up
– 10×2 ring rows
– 5×2 banded pull ups
– 10×2 kip
Go through once- back to app. scale

20 EMOM
10 box jumps- odds
10 burpees- evens