A 12mins Build to heavy 3 x Push Press B 12min EMOM 1. 5-8 C2B / Pull Ups / 10 Tempo Supine Ring Rows 2. 5-8 Dips / 10 Push Ups 3. 12 Weighted Sit Ups C 3 RFT (12min CAP) 30 Goblet Squat 30 Russian Swings 15 Burpees 10 Pull Ups / Ring Rows