A) CGBP – work to tough set of 3 @30X0
B1) 3-5 CGBP @30X0, 85% of A, X 4 Sets, 1 min rest….
B2) Legless Rope Climb+RC, 1.1, X 4 Sets, 1 min rest…
C) 5 C2B + 5 Ring Dips + 1 min AD @70% effort X 5 Sets, 1 min rest
D) 5 PU + 5 moderate Push Press ( + 1 min AD @70% effort X 5 Sets, 1 min rest
E) 5 Ring Rows + 5 Clapping Push-Ups + 1 min AD @70% X 5 Sets, 1 min rest