AMRAP x 3 MINUTES
Run/Bike/Row

into...

2 ROUNDS
:30 Side Plank (R)
:30 Side Plank (L)
10 Up-Down + 2 Push-Up*
10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

EMOM x 21 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - 6/6 Single Arm KB Suitcase Deadlift
MIN 3 - Ring FLR or Plank

(No Measure)

EMOM x 21 MINUTES
MIN 1 - Max Up-Downs
MIN 2 - 10/10 Single Arm Backpack Suitcase Deadlift
MIN 3 - Max Plank Hold

(No Measure)