Ten rounds for reps of:

20” max pull-up

40” rest

Rest three minutes

Emom 10 minutes

Every minute:

8 dip (ring or bar)

Max HBP hold

Rest five minutes

AMRAP in 8 minutes:

With a pair of dumbbells

4 hang-clean & jerk

8 box step-over

12 toes-to-dumbbells

(W: 15 kg, M: 20 kg DBs)