16EMOM

Station 1: :40 Row
Station 2: :40 DU’s
Station 3: :40 “Practice” RMU>BMU>C2B>Pull-up>Kipping
Station 4: 10 Burpees

Rest 10mins

20AMRAP

5-10-15-20-25-30-5-10-15-20-25-30
Cal Row
1-2-3-4-5-6-1-2-3-4-5-6
Ring Muscle-up
*Run 1 Lap after each round

Extra Credit

Front Squat 6×1@90%
GHD Sit-ups 3×20