Warm-up

Bike or row 3:00 slow
:15 Plank
:15 Bar hang
3 Inchworms
Bike or row 2:00 moderate
:15 Tuck hold
20 Mountain climbers
20 Walking lunges
Bike or row 1:00 fast
:15 Hollow or Tuck hold
:15 Bar hang
10 Push-ups

WOD

EMOM 21:
Min. 1 | Barbell Row x 8 Reps
Min. 2 | Turkish Get-up x 1/arm
Min. 3 | Dips x 8 Reps

-Scale TGU with Turkish sit-up