5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

*Score = Time it takes to complete the workout

Option

Emom 30min

15-25 AirSquats
30-40 sec Ergo/ Run
15-25 Sit ups
8-12 Pushups
5-10 Pull ups / Ring Row
Rest