Warm Up: 2 rounds
Row 1 minute; 45 sec; jump rope; 30 sec; plank; 15 sec hollow 

Accumulate 30 strict pull ups  ( banded or heavy lat pull down)  something that is tough! 

• Every time you break perform 10 Air Squats

Min 1 - 4:  30 sec on 30 sec off 
Min 5 - 8: 40 sec on 20 sec off 
Min 9 - 12: 50 sec on 10 sec off 
Min 13 - 16: 40 sec on 20 sec off 
Min 17 - 20: 30 sec on 30 sec off 

1st Minute: Db Squat
2nd Minute: Rope Slam 
3rd Minute: Weighted Step Up 
4th:  Tri dips or Tri Pull down 

EMOM 5 Minutes 
:20 Flutters 
:20 russian twist
:20 Rest