A. EMOM for 10 minutes:
3 toes-to-rings (or hanging knee raises)
3 hollow/arch kips
3 strict ring pull-ups (or negatives on pull-up bar)

RX+ = add 1 muscle-up to the end of the complex

B. Every 4 minutes for 16 minutes, complete one round of: 
100m sprint
11 double kettlebell front squats (35/26#)
1 rope climb (or 3 rope stand-ups & descents)

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