HIIT

High/Low
Strength:
4×6 Pause Back Squats 60%
3 D&B Prowler Push 4/2
4×15 Knee Raises on Pull-Up Bar

HIT:
4 Rounds:
15 Weighed DB Sit-Ups 10%
10 Elevated Push-Ups on DB* (total)
5 DB Snatch 25%
Rest 30

EMOM
5 Muscle-Ups/7 Pull-Ups
Going until you can no longer complete the reps or 6 minutes, which ever comes first.

*drag DB to each side do a rep, drag to other side repeat