10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes