Prep:
Joint Moblity
+
2 Sets:
30 sec Air Squat Hold
30 sec Bar Hang

A. 3 Sets:

15 sec MAX Effort Row 100%
rest walk 2-3min

B. EMOM25

1- 30 sec Row 90%
2- 30 sec Max Air Squats
3- 30 sec AB 90%
4- 30 sec Max Burpees
5- Rest

Score is burpees and air squat total