A. Warm up:

Banded lat stretch

Lunge with lateral rotation

lateral box step ups

into: 5 sets: Ring row + low ring muscle up transition + ring dip 

B. 3 x TRI SET

12 Wide grip bent over row (maintain the same load throughout, focus on LAT engagement) 

30s chin over bar hold (narrow grip here)

12 Single leg V sit ups

Rest 90s 

C. For time: (Time cap 12) 

80 lateral box step overs (x1KB 24/16) 

80 russian KBS 

Max effort wall walks