1) Alt EMOM 20:
Min 1: 5 Weighted Dips (scale: 8-12 no weight dips)
Min 2: 5 Bent over row (AHAP)
Min 3: 3 Floor Press (AHAP)
Min 4: :30 HEAVY kb front rack hold

2) 3 sets:

15/15 Hammer Curls

10 Bent-over YTW using 5 lb plates or small DBs

Max time bar hang