EMOM x 30
1st min 10 pull-ups (or 4 muscle ups — rings or bar).
2nd min 10 push-ups.
3rd min 10 American KB swings (straight up overhead).
*Scale the reps, if needed, so that you never take longer than 40 seconds to do the work and have at least 20 seconds to rest.
"20-Minute Increasing Ladder"
Barbell Back-Rack Lunges @ .75 x Body weight
Bench Press @ Body weight
*Increase the lunges by 2 reps per round and the bench press by 1 rep per round. Take only as much rest between rounds as you need to complete the next round. Work until you fail or 20 minutes expire.