Your workout for today is:

A) EMOMx36
Alternate between:
Minute 1: 12/10 Calorie row
Minute 2: 20 seconds of chest to bar pull-ups
Minute 3: 150m Run
Minute 4: 20 seconds of ring dips
Minute 5: 15 Wall balls (9/6 kg)
Minute 6: 20 seconds of toes to bar

You need to be able to keep moving for the full 20 second interval, so choose movements appropriately.

B) Bonus: 5minutes of Samson Stretches

To stretch the Psoas, that small muscle that runs from the top of the femur through the pelvis and attaches to the lumbar spine. We don't want this muscle to be tight!