Minutes 0-4: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)

Minutes 5-9: AMRAP Row For Calories (1 cal=1 rep)

Minutes 10-14: EMOM 12 Double KB Front Rack Front Squats (2×35/2×18)

Minutes 15-19: EMOM 3-5 Chest to Bar Pullups*

Minutes 20-24: AMRAP Row For Calories (1 cal=1 rep)

Minutes 25-29: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)

*Rx: CTB Scaling: Scale down options:
-3 Ring Rows OR
-20 second Chin over Bar Hold

ALL Rx+: Scaling UP options:
-4 Bar Muscle Ups or 3 Ring Muscle Ups vs. CTB
-10 Burpees vs. 8 burpees EMOM
-Front Rack KB Front Squats: (2x 44/35lb) vs. (2×35/2×18)