Prep
9min emom
1.Bear Crawl x 25 feet forward and 25 feet backwards
2.Side Plank Twist and Reach x 6-8 per side
3.Banded Push up side step out x 2-3 reps per side

Essentials
A.
6 min
Bike x max cal

Rest 2min

10 min emom
1.Single Arm ring Pull x 6 per arm
2.incline push ups x 8-12 reps

Rest 2 min

6 min
Row x Max cal

Rest 2 min

10 min emom
1.Strict Body Row x amrap 20 sec
2.Dual Kettlebell Push Press x 10 unbroken reps

Rest 2 min

6 min
Run x Max Distance

Fitness
A.
6 min
Bike x max cal

Rest 2min

10 min emom
1.Bar Muscle Up x 3 reps + 4 Dips on the top of the last muscle up
2.Kipping Handstand push ups x 6-8 reps

Rest 2 min

6 min
Row x Max cal

Rest 2 min

10 min emom
1.Strict Pull up x amrap 20 sec
2.Dual Kettlebell Push Press x 10 unbroken reps

Rest 2 min

6 min
Run x Max Distance