Warm Up:

3 Rounds:

10 Alternating Lunges w/Samson stretch

5 Rocket Jumps

5 Up-downs

5 Tempo air squats (2220)

:10-15 Second Passive hang from rings/bar (pronated/supinated/wide)

2 Rounds w/ empty bar or single DB w/ 2 hand hold:

-5 Strict Press

-5 Tempo bent-over rows (2220)

Workout:

Every 2:00 x 12 Mins (6 sets)

7 Unbroken Push Press

7 Pullups, Tempo Ring Rows or Tempo Bent Over Rows (21X2 Tempo)

AMRAP Air Squats in remaining Time: