run 400 meters
10 push ups
run 200 meters
5 pull ups
run 400 meters
10 kb swings
run 200 meters
5 burpees

3 rounds of
10 hollow rocks
20 sec plank holds

Tom's tasty Emom

30 Minute EMOM

Min 1 5 muscle ups or 10 strict pull ups
Min 2 12/10 cal on bike or rower
Min 3 5 deadlifts at (225 to 275 for men and 125 to 155 for women )
Min 4 1 to 3 Clusters at 135/105
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