Warm up: CFWU x 2, PVC Pass thru, Pre-mobility: Ball overhead rib mobilization
Health and Fitness

A. EMOM x 12 minutes:

Min 1 – 3 Strict Pull-Ups

Min 2 – 3-4 Renegade Rows

(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)
B. Alternate with a Partner 

Against a 2 min clock complete:

15-20 cal Row

As many Burpees as possible in remaining time

Rest while your partner is going. Complete 4 sets each

Classic:

A. EMOM x 12 minutes:

Min 1 – 3 Strict Pull-Ups + 3 Kipping PLUs

Min 2 – 3-4 Renegade Rows

(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)
B. Alternate with a Partner 

Against a 2 min clock complete:

15-20 cal Row

As many Burpees as possible in remaining time

Rest while your partner is going. Complete 4 sets each
D. Mobility = T-spine smash, banded bully