Warm Up: 6min:

100 Single Under
30s/Side Floor Pec Stretch
10 Dolphine Push Ups
10 Air Squats +5s Hold @ bottom
5 Table Top Pulses

Strength (Upper Body)

EMOM x 9 Minutes (3 Rounds):
1: 40 sec. Max Reps Strict HSPU
2: 40 sec. Max Reps Renegade Rows
3: 40 sec. Hollow Rocks / Tuck Rocks

WoD

EMOM x 12 Minutes: (50 on / 10 off)
1: Burpees Tuck Jump
2: Lean Plank Hold
3: Swings
4: Wall Sit Hold

Weekly Challenge: KB-Complex: Single Leg Romanian Deadlift + Clean + Single Arm Press  perform 3-5 Clean Reps each side