Part 1:

16 min EMOM:

Min 1/5/9/13: 45 seconds strict pull ups (pronated and supinated grip)

2/6/10/14: 45 seconds glute bridges 95/65

3/7/11/15: 45 seconds plyo push up on KB

4/8/12/16: 45 seconds wall sit

part 2:

for time :

15/10 calorie bike

15/12 calorie row

rest

for time:

12/8 calorie bike

12/9 calorie row

part 3:

core circuit