Warm Up:  1 minute Each 

1. Jump Rope

2. plank Variation

3. hollow rocks/ hold

4. palio chair

5. walking lunge

6. Air Squat

Performance: 
EMOM x 12

1- 7 Body weight back squats
2- 10 T2B
3- Banded Pull Aparts x 15

EMOM x 15 Minutes 
Min 1 & 2) - Run 200m W/MB
Min 3) 10 Ring Rows + 10 Db Thrusters 

Fitness:  
EMOM x 12
1- 7 Db Squats AHAP
2- 10 hanging knee raise/ 20 In and Outs
3- Banded Pull Aparts x 15

EMOM x 15 Minutes: 
Min 1 & 2) - 200mRun/ Row
Min 3) 10 Ring Rows + 10 Db Thrusters
*scale minute 3 to something you can do in 50 seconds