4x
EMOM10
6/4 Rope pull-ups
5s Ring dip hold on top + 5 strict ring dips + 5 sec hold on top
12 Alternating pistol squats
10 Glute bridge single arm DB bench press (5/5)
10 Supine bar rows
20-30sec KB bottom up 90/90 hold
15 Superman rocks + 10sec hold
1min Double KB front rack carry 20-24/12-16kg
1min KB farmers walk
30sec Ab crunch hold (feet 90 degree angle)

3min rest btw emoms