Warm Up: 5 Min AMRAP 
7/5 Cal Bike
30 Jump Rope
20 Band Pull Aparts 
10 Air Squats 

2 set: Front/ Lat delt raise 8/8 

EMOM X 10 MIN
MIN 1 - 5 Front Squat*
MIN 2 - 5-7 pull ups or ring rows

*increase weight every round. 

EMOM x 16 min
Min 1 - 20 wall balls
Min 2 - 15 DB hang power cleans
Min 3 - 200m 
Min 4 - 15 push ups

Core Cashout: 
EMOM X 6 MIN

MIN 1 :40 MAX plank alt. Shoulder taps
MIN 2 - 20 hollow rocks/ Tuck Ups