A. EMOM 10 min:
1. 2 strict pull-ups (band assist  as needed) + 2 kipping pull-ups. If RMU: 2 strict pull ups + 2 kneeling ring turnovers 

2. 2 barbell clusters.  Build each set.  Nothing heavy – priming system.    

B. 20.5 – For Time: (20 min CAP)

40 Ring Muscle Ups 

80 cal. Row 

120 wall balls (20/14 to 10/9 ft target)

Partition any way you’d like 

Scaled:

Chin over bar pull-ups; 14/10 lb ball to 10/9 ft target  Master’s 55+ Rx: C2B pull-ups, 20/10 to 10/9 ft target)