Prep
9min Emom
1.lying Straight arm scapular retraction x 10 reps
2.tall plank rock x 30 sec
3.yoga push up (upward dog to downward dog ) x 10 reps

Essentials
A.
9 min emom
1.Landmine single arm bent over row x 8 per arm
2.Landmine Tall kneeling Press out x 8 per side
3.Landmine tall kneeling goblet press x 16 reps

B.
3 Sets
Push press x 6 reps
Rest 20 sec
Single arm Dumbbell Row x 6 per arm
Rest 20 sec
Turkish Sit Up with plate x 12 reps
On the 3 min mark

C.
6 Sets
For every set perform a 12 sec sprint on the bike to start then perform…
Sets 1and 2
Rope sit to stand x 3-6 reps
Single unders x 20 reps

Sets 3 and 4
Dual Dumbbell Hang clean and Jerk x 3-5 reps
Ring Pull x 6-10 reps

Sets 5 and 6
V Ups x 6 reps
Sit ups x 8 reps

Fitness
A.
9 min emom
1.Landmind single arm bent over row x 8 per arm
2.Landmine Tall kneeling Press out x 8 per side
3.Landmine tall kneeling goblet press x 16 reps

B.
3 Sets
Push press x 6 reps
Rest 20 sec
Single arm Dumbbell Row x 6 per arm
Rest 20 sec
Turkish Sit Up with plate x 12 reps
On the 3 min mark

C.
6 Sets
For every set perform a 12 sec sprint on the bike to start then perform…
Sets 1and 2
Rope climb x 1-2 reps
Double unders x 20 reps

Sets 3 and 4
Dual Dumbbell Hang clean and Jerk x 3-5 reps 50/35
Strict Pull up x 3-5 reps

Sets 5 and 6
V Ups x 6 reps
Toes to bar x 6 reps