- RX -
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
- Score is total reps.

- INTERMEDIATE -
EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
- Score is total reps.

- BEGINNER -
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
- Score is total reps.

AMRAP 5:00:
10 mountain climbers
20 jumping jacks
10 scap pull-ups

Pre-workout:
EMOM 8:
:20 crossover practice
 

1 set:
1:30 lacrosse ball foot mash/side
1:00 standing pike stretch

EMOM 12:
Min. 1 | 6 double-DB bent over rows + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
- Score is total reps.