12 min EMOM
1. 5 Tempo Bench Press (31×1) (%65-70)
2. 5-10 Strict Pull-Up
3. 15 V-Up

2 min rest

12 min EMOM
1. 15-12 Ring Dips (Scale between the boxes or bench dips)
2. 12 Right-12 Left DB/KB Bent Over Row (Box assisted)
3. 20 Hollow Rock

2 min rest

12 min EMOM
1. 12-10 Burpee No Jump
2. 12 Right-12 Left Single Arm DB/KB Floor Chest Press
3. 20 Tuck-Up