“EMOM 10 min 
min 1 6-12 Dips (bench dips or pushups)
min 2 4-6 Deck Squats”

For time:
50 Sit-ups
— then —
7 rounds of:
7 Dumbbell Strict Press, pick load
50 Single Unders
— then —
50 Sit-ups

20 min time cap 

then

core finisher
3 rounds 
30-60 sec side plank r/l “