Prep
9 min emom
1.high knee single unders x 30 sec
2. Battle rope x 30 sec
3.Cat Cow x 12 reps

Essentials
A.
3 Sets
Wide Grip pull up negatives x 4-5 reps 3-4 sec negative on each rep
Rest 20 sec
Feet Elevated Tall Plank x 45-60 sec
Rest 20 sec
Parallet tricep push up x 10 reps
On the 4 min marks

B.
16 min emom
1.Barbell Hip Thrust x 12-15 reps
2.Side V Ups x 7-10 per side

C.
Mobility
Low dragon x 90 sec per side
Pigeon x 90 sec per side
Couch Stretch x 90 sec per side
Seal x 2 min

Fitness
A.
3 Sets
Wide Grip pull up negatives x 4-5 reps 5- 6 sec negative on each rep
Rest 20 sec
Handstand hold Nose to wall x 45-60 sec
Rest 20 sec
Parallet tricep push up x 10 reps
On the 4 min marks

B.
16 min emom
1.Barbell Hip Thrust x 12-15 reps
2.Side V Ups x 7-10 per side

C.
Mobility
Low dragon x 60 sec per side
Pigeon x 60 sec per side
Couch Stretch x 60 sec per side
Seal x 1 min