EMOM 12
Min 1 - 4 Ring row+4 Ring Dip
Min 2 - 3 MUT
Min 3 - 1-3 RMU or 1-3 RMUA
Min 4 - Rest

HS-Walk progression

On a 20minute running clock
min 0-6, build up weight for Deadlift

From min 6-20 (14min)
For time,
5 rounds of
15 HSPU
5 Deadlift

Post time for the score and write the deadlift load in the comment

For time,
3 rounds of
30 RUSSIAN TWISTS
( use a medicine ball or dumbbell to add resistance)
https://youtu.be/Lkul2kmQEU0
20 Reverse Lunge @moderately challenging weight

For time,
30-25-20-15-10-5 reps of
Air squat
Hand release push up
Jumping jacks