W-up :

20 Jumping jacks
10 Air squats
10 Cossack squats
30 sec Hollow hold
30 sec Superman hold

a. 4 EMOM

5 pull-ups
10 Push-ups
15 Air squats
10 AB sit-ups

b. Dead lift

10 × 5 @65-70%

WOD : 20 AMRAP

5 Pull-ups
10 push-ups
15 Air squats
10 AB sit-ups