10 MIN EMOM:

MIN 1: DB Squats x 15 reps (go heavy)
MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow motion.

10 MIN EMOM:
MIN 1: Max Alternating Step Ups (go heavy)
MIN 2: Speed Jump Rope (the full minute)

5 MIN AMRAP (optional):
Step Up Hops x 20 reps (10 on ea leg)
Squat Jumps x 10 Reps (use bench to tap butt)

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS