Warm Up
5 rounds
12 alt v-ups
9 hanging shrugs
6 burpees
Strength
Strict Press to a heavy 5
Strict Press to a heavy 3
Strict Press to a heavy 1
Workout
20 Min EMOM
Even: 4 Devil Press 50/35s
Odd: 15 Goblet Squats 53/35
The first goal is to make each minute. The second goal is to do as many pull-ups as possible. You may do pull-ups with any remaining time left in each minute.
T1: modify as needed (like use a single DB or drop the weight)
T2: as written
T3: Chest to Bar Pull-ups