15 min Alternating EMOM

A1. Back Squat
F: 6-8 reps; 30x1
P: 5 reps 30x1
S: 5 reps; 30x1

A2. Strict Pull Up x4-5 reps; Build
F: Eccentric x4-5 reps; 3 seconds down; 30A1 P: Strict Pull Up x4-5 reps; 30x1
S: Strict Pull Up x4-5 reps; weighted; 30x1

A3. L-Sit: 20 seconds Cumulative
F: Tuck Hold
P: L-Sit
S: V-Sit or L-SIt


B. 7 min AMRAP
30/24 Bike Cal for buy in, remaining time is Ladder of
1 Front Squat
1 Pull Up
2&2, 3&3, etc, etc score is the highest number you get to

F: 25/20 Cal Bike + KB Front Squat/Ring Row P: 95/65# + Chin Over Bar Pull Ups
S: 135 + Bar Muscle Ups