Warm Up: 
Down and Backs:  

3 sets

12 Upright Dumbbell rows
Superset w/ 
12 dumbbell floor presses

EMOM Couplet
10 min EMOM

1. 15 wall ball 
2. 10 ring push up 

Rest 2 minutes
10 min EMOM 

1. 10/7 cal bike 
2. 5 pull ups/ 15 tri cep pull downs 

Rest 2 minutes
EMOM 10 minutes 

1) Row 250/ 200m
2) 15 Ring rows

Scale moves and to 10min AMRAPS as needed