lyraDynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness:
A. Four sets of:
Pull up practice – If you can do PLU’s then complete 4 sets of max PLU’s. If you cannot then complete 4 sets of 3-5 negatives (3s on the way down), rest 90s-2min between sets

B. EMOMx30
Min 1: 10 Cal Row
Min 2: 10 Sit ups
Min 3: 10 Deadlifts
Min 4: 10 Wall Balls, 20/14
Min 5: 10 Pull ups
Min 6: Rest
Classic:

A. Four sets of:
Pull ups x max reps
(if you can complete 10 PLU or more then consider completing this as max wt PLU but aim to complete more then 5 reps on each set. If you cannot then use a lighter weight.

B. EMOMx30
Min 1: 10 Cal Row
Min 2: 10 Wt. Sit ups (35/25)
Min 3: 10 Deadlifts, 185/135
Min 4: 10 Wall Balls, 20/14
Min 5: 10 Pull ups
Min 6: Rest

C. Mobility: Foam Roll