10 Min EMOM:

5 Pullups
5 Ring Dips or Ring Pushups
*Both on the same minute.
Pullups are strict and cant be weighted if you want.

Rest 2 Mins

10 Min ALT EMOM
A) DB Z-Press x 12
B) SDLHP x 10 95/65

Rest 2 mins

For TIme:
10 Min Cap:
400m Walking Lunge

when finished complete
Tabata
ALT-V ups or GHD if athlete is capable