Warm Up:  3 min Cardio – Row, Jump rope, Bike, Run.

3 rounds:
20 seconds each: Walking down Dog/Shoulder Taps/Good Mornings/Walking Lunges

Strength
EMOM x 10 Minutes 
Min 1 - 7-10 Strict Chin up or Ring Row
Min 2 - 10 Deadlifts (Building)

EMOM x 4 Minutes
12/9 Cal Bike

- Rest 1:00

EMOM x 4
20 Kb Swings

- Rest 1:00 

EMOM x 4
12/9 Cal Bike

- Rest 1:00

EMOM x 4
15 Ball Slam