10 Min Emom
1) 5-10 Ring Pushups
and 5 Pullups every minute

rest 2 Mins

10 AMRAP
500m Row
20 DB Front rack lunge
20 DB push Press

Rest 2 min

For TIme
50 Alt Single Leg TTB *total
50 DB HAMMER CURLS * each arm
50 Alt Single Leg V ups *total
50 DB Skull Crushers *each arm