Warm Up: 3 rounds 

• 5 Tempo Ring rows ( Pause at top, controlled down)

• 10/10 DB Goblet Split Squat

• :20 Hand Stand Hold/ or elevated plank 

• :30 Row/Run/Bike or jump rope 

Deadlift: 8,8,6,6,4,4 
Attempt to build each set 

Every 3:00 For 5 Sets

• 15/12 Cal row

• 12 DB deadlifts

• 9 Clap/ Dynamic Push up* 

• 5 Box Jump 

*scale push up as needed to knees or bar 

Core EMOM x 5
10 Tuck Up/ 15 Sit Up