Prep
9 min emom
1.Banded in and out push up x 2-3 per side
2.Side Plank Rotations x 8 per side
3.Reverse Plank Bridge Hip Lifts x 10-12 reps

Essentials
A.
4 Sets
Strict Press x 2 reps Heavy
Rest 20 sec
Ring Row x 6-10 reps tempo 2020
Rest 20 sec
Bench Dips x amrap unbroken
On the 3 min mark

B.
6 min amrap
Heavy Slam Ball Over shoulder
6 min amrap
Dual Dumbbell Push Press x 8 reps
Dual Dumbbell Gorilla Row x 8 reps
6min amrap
Sit ups x 8 reps
Hanging Knee Raises x 8 reps
*At the top of every min including the start of the workout, perform a 12 sec assault bike sprint .

Fitness
A.
4 Sets
Strict Press x 2 reps Heavy
Rest 20 sec
Ring Row x 6-10 reps tempo 2020
Rest 20 sec
Bar Dips x amrap unbroken
On the 3 min mark

B.
6 min amrap
Bar Muscle up
Rx+:Ring Muscle Ups
6 min amrap
Dual Dumbbell Push Press x 8 reps 50/35
Dual Dumbbell Gorilla Row x 8 reps 50/35
6min amrap
Sit ups x 8 reps
Toes to bar x 8 reps
*At the top of every min including the start of the workout, perform a 12 sec assault bike sprint .