Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: T-spine mobilization
Health 

A. EMOM, for 18 minutes (6 sets):

Minute 1 – Strict Press x 6-8 reps @20X1 (focus on touch and go at chest and explode) 

Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Prone Chinese Plank Hold x 30-40 seconds
B. 5 rounds for time

10 S2OH

12 Pull ups
Classic: 

A. EMOM, for 18 minutes (6 sets):

Minute 1 – Strict Press x 6-8 reps @20X1 (focus on touch and go at chest and explode) 

Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Prone Chinese Plank Hold x 30-40 seconds
B. 5 Rounds for time 

10 S2OH, 95/65

12 Pull-Ups/ring Rows
C. Mobility = Foam Roll