EMOM 5:

1. Down and Backs 

2. Step Up 

3. Jump Rope 

4. Good Morning 

5. Band Pull Apart 

3 rounds
:90 Bike (50-60); (60-70) RPM 
50yd Farmers Carry As Heavy as Possible 
7/7 Side Med Ball Throw or Weighted Russian Twist 

EMOM x 16
Minute 1: 15 Sumo KB Deadlift 
Minute 2: :40 Pillar to Plank or Plank Shoulder Taps
Minute 3: Prowler Push
Min 4: 200m

Finisher:  2-3 sets
Chainsaw 7/7
Wide Grip Pull Down 12-15
1 Round of 10 second levels