Warm-up
3 Sets For Quality:
8 Single DB Deep Step-ups
15 DB Weighted Sit-ups

Strength

EMOM x 10: 2 Box Squats
Done at 65% of 5RM to a box/medicine ball at parallel

Work

“Put A Ring On It”

10 Rounds:
3 Bar Muscle-ups
6 Front Squats @ 155/105
9/6 Calorie Echo Bike

Home Gym

10 Rounds:
3 Bent Over Rows / DB Plank Rows per side
6 Front Squats
1 Minute Any Machine / 200m Run