A 18-minute EMOM cycling through 3 movements. Complete each exercise at the top of its minute and rest for whatever time remains. All you need is a pull-up bar.
The Workout
Minute 1: 40-sec Farmers Carry
Minute 2: 5 Pull-ups or Towel Rows
Minute 3: 10 Lunges (weighted or unweighted)
Tips
Complete all reps before the minute ends - that gap is your rest.
If you have less than 10 seconds per minute, reduce reps by 2–3 and rebuild from there.
Scale to ring rows or jumping pull-ups if needed - partial reps with good position beat sloppy full reps.
Use a false grip (thumb on the same side as fingers) for kipping movements to protect your wrists.
Chalk your hands for high-rep sets. Consistent pulling volume on bare skin leads to rips.