Prep
9 min emom
1.Bottom of Bench Dip Hold x 20-30 sec
2. Quadruped Thoracic Rotations x 6 per side
3.Cat Cow x 12 reps

Essentials
A.
3 Sets
Single arm ring pull Hold x 30 sec per side
Pike Push Up Negatives x 3 reps 4-5 sec lower
Kettlebell Hammer Grip Push Up x 12 reps
*10 min to complete the three rounds. Rest as needed between movements and between rounds .

B.
15 min emom
Thruster x 3 reps
Burpee x 3 reps
Jumping Pull up x 3 reps

C.
Core
3 Sets
Tall kneeling Hip to Halo x 10 per side
Hollow Hold x 30 sec
Kettlebell Plank Pull Threw x 10 per side

Fitness
A.
3 Sets
Single arm single leg ring pull Hold x 30 sec per side
Deficit Handstand Push Up Negatives x 3 reps 4-5 sec lower
Kettlebell Hammer Grip Push Up x 12 reps
*10 min to complete the three rounds. Rest as needed between movements and between rounds .

B.
15 min emom
Thruster x 3 reps 95/65
Barfacing Burpee x 3 reps
Pull up x 3 reps

C.
Core
3 Sets
Tall kneeling Hip to Halo x 10 per side
Hollow to arch Roll x 5 per side
Kettlebell Plank Pull Threw x 10 per side