A.
EMOM x8
1.) Row/Bike
2.) 8-12 Lunges + 8-12 Sit ups
3.) Row/Bike
4.) 6-8 Push up + 6-8 Ring row

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Lats stretch
- Chest stretch
- Up & down dog

B.
EMOM x15:
1.) Deadlift: x6-8 (@60-70%)
2.) Ring dip: x6-8
3.) Hanging L-sit hold: 30-45s.

Rest 5min...

EMOM x15:
1.) Push press x6-8 (@60-70%)
2.) Pistol squat / Bulgarian split squat: x6-8/leg
3.) Strict Toes to bar: x6-12