Tempo DL 

5 sets
4 reps @ 65% @40X1
rest 3 min

Open Prep EMOM

20 min EMOM

1st 35 sec row cals
2nd 3-5 RMU
3rd 40 DU
4th 30 sec Def kipping HSPU 6"/4"

Cool Down

10 min
2 min airbike easy
45 sec plank
14 step ups 20/24