10 Min Warm Up @ 2:30/500 m split pace

Then:

2×10 Shoulder dislocate

2×10 Push up (off incline if needed)

2×5 Pull-Up (use negatives if needed)

Then:

EMOM

Minute 1 (A)

Complete 5 Pull Up +10 Bent Over Row @ 65-95 lbs

Minute 2 (B)

Complete 5 Push Up + 10 Strict Press @ 2 x 15-30 lb dumbbell

30 minutes

EMOM= Every minute on the minute.  You will alternate each minute with minute 1 (A) and minute 2 (B).  This means you do each A 15 times total and set B 15 time total.

Then:

10/10 Turkish Get up (TGU)

8/8 TGU

6/6 TGU

4/4 TGU

2/2 TGU

1/1 TGU

Increase in weight each round

Then:

20 Min cardio @ moderate pace