EMOM x 10 Odd: 2 reps heavy Front Squat Even: 15 Ground Rows on Rings then This is a 25 minute time cap. For Time: 6 minutes -12" DB Step Ups 50ish lbs /30ish lbs (this will count towards the challenge only if you use this weight) 50 Burpees Pull-ups(you can do strict, kipping, jumping pull up) 6 minutes- DB Step Ups 2 sets Side Plank :90 left and right 5/5 Hawaiian Squats Crossover Symmetry - Iron Scap 

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