EMOM 20
1) 21 /18 Cal Bike
2) 20 Abmat sit-up
3) 10 Ring Dip
4) Rest

EMOM 12

1) 6 Strict Chin Up (stop start)
2) 20 Hollow rock
3) 12 Fat bar bent over row (AHAFA)

5 rounds:
15 KB swings AHAP
21 Abmat sit ups

5 - 5 - 5 - 5

Set every 2:30

AHAP

EMOM 10

12 Inverted Row
12 Deficit push-ups

15 min of T2B technique and drills

EMOM 36

1. 10 Wallballs 9/6kg
2. 8 C2B
3. Rest
4. 10 KB swings 32/24 kg
5. 12 Push-ups
6. Rest

YGIG / 3 Rounds each for quality
1) 10 Box Jump
2) 30s L-Sit Hold / Tuck Hold
3) 10 Burpee

100 hollow rocks

Deadlift (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)