Strength
12 Min Emom
Odd: 10 Floor Press +10 Bent-Over Barbell Row
Even:Rest
-Then-
Gymnastic&Strength
Every 4 Min For 20 Min(5R)
30 Sec:Ring Dips Hold Or Half Push-Up Hold
15/12 Push-Ups
20 Sec:Reverse Grip Chin-Up Hold Or Ring Row Hold
10 Barbell Curl