EMOM (Every Minute on the Minute) 7 minutes:
7 Air Squats
7 Hollow Rock
7 Push ups
AMRAP 20 minutes:
Run 400 meters
Max rep Pull-ups
*AMRAP means total number of Pull-Ups.
**Rules for pull-ups/ring rows: as soon as you let go the bar/rings you must go on a 400m run again. You may stop on hanging position to rest.