EMOM 12
Min 0,3,6,9 – 50 Second Dead hang
Min 1,4,7,10 – 50 second low plank
Min 2,5,8,11 – AMRAP Double unders

EMOM 5
3x 5second negative pull-ups

For time,
3 Rounds of
400m run
15 pull-ups
50 squats
15 pull-ups