Prep
9min emom
1.Bear Crawl x 25 feet forward and 25 feet backwards
2.Side Plank Switch x 6-8 per side
3.Push Up to Toe Touch x 10 reps

Essentials
A.
4 Sets
Standing Shoulder press x 6-8 reps tempo 21×1
Rest 20 sec
Incline Push Up x 10-15 reps as fast as possible
On the 3 min mark

B.
20 min Amrap
V-Ups x 12 reps
Dual Kettlebell Gorilla Row x 9 reps
Ring Pull x 6 reps
Feet on Box Inchworm x 3 reps
Row x 15 / 12 cal
Rest 1 min between each round

Fitness
A.
4 Sets
Standing Shoulder press x 6-8 reps tempo 21×1
Rest 20 sec
Push Up x 10-15 reps as fast as possible
On the 3 min mark

B.
20 min Amrap
Toes to bar x 12 reps
Dual Kettlebell Gorilla Row x 9 reps 55/35
Handstand Push Up x 6 reps
Strict pull ups x 3 reps
Row x 15 / 12 cal
Rest 1 min between each round