Prep
2 Sets
Side Plank x 30 sec per side
Thoracic Rotations x 10 per side
Bench Dips x 5-8 reps pause 4 sec at the bottom of each rep

Essentials
A.
10min Amrap
Row x 20/17 cal
Hand Relese Burpee x 10 reps
Strict ring Pull x 8 reps

Rest 5min

10min Amrap
Row x 20/17 cal
Box Step Ups x 10 reps 24/20
Incline Push Up x 5 reps

Rest 5min

10min Amrap
Row x 20/17 cal
Dual Dumbbell Bench Press x 10 reps
Burpee jumping Pull Up x 5 reps

Fitness
A.
10min Amrap
Row x 20/17 cal
Hand Relese Burpee x 10 reps
Strict Pull up x 5/3 reps
RX+: Strict L Sit Pull Ups

Rest 5min

10min Amrap
Row x 20/17 cal
Box Jump Step Down x 10 reps 24/20
Handstand Push Up x 5 reps
Rx+: Strict Handstand Push Ups

Rest 5min

10min Amrap
Row x 20/17 cal
Dual Dumbbell Bench Press x 10 reps 50/35
Burpee Pull Up x 5 reps
RX+: Burpee Chest to Bar