A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
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EMOM x 20/24/28/32.... (add 4 mins up to a max of 40mins)
1st - Bent Over Row + Snatch High Pull + Muscle Snatch x 3/arm
2nd - 8 Dumbbell Cross Body RDL/arm
3rd - 8 Half Kneeling Arnold Press/arm
4th - 8 Single Arm DB Rack Reverse Lunge/leg