A:
6 sets of 5 Wide Grip Pull-ups or Negatives (Outdoor: Wide Grip Bent Over Rows)
6 sets of 10 Glute Bridge V Walk Outs
Start a new round of both exercises every 2:30min.
B:
EMOM for 12min of:
1) 15/12cals Assault Bike
2) 12 Double DB Hang Cleans
3) 30 Air Squats