30 muscle ups for time or 50 strict pull-ups for time

*every broken set, row 15 calories*

 

then

 

20 Minute Alternating EMOM

Minute 1 : Max burpees

Minute 2 : 30 second L-sit

Minute 3 : Max ring dips

Minute 4 : Max rope climbs

Minute 5 : Max calorie row