Warm Up: 4 Rounds
- :30 Jump Rope
- 10 Band Pull Aparts  
- 5 Jumping Pull Ups 

3 sets 
- 12 Upright Dumbbell rows 
Superset w/ 
- 12 DB Bench Press 

EMOM Couplet 
10 min EMOM 

1. 20 wall ball

2. 15 Ring or Reg Push Ups

Rest 2 minutes 
10 min EMOM 

1. 12/9 cal bike

2. 15 Ring Rows

Rest 2 minutes
EMOM 10 minutes 
1)  200/ 150m  
2) Prowler Down and Back