A1) 5 BS @32X1, rest 1:00 – tempo dictates load. Mod-tough
A2) 5 Weighted Pull Up @20X1, rest 1:00
A3) 10 Kipping HSPU + 10sec hold **Scale HSPU reps if needed
rest 2:00 x 4 sets

B) 12min AMRAP
200m run / row
10 PC (95/65) (75/55)
10 Pull ups

C) Core/ Accessory
:15 Parallette L-tuck/L-sit
rest :10
:20 heel taps over parallete
rest :10
10 jacknives
rest 1:00-90sec x 4-5 sets

D) 15minutes AMRAP
30/20 Cal AD
100ft Heavy Farmers Walk
12 Slam Ball over shoulder (6 Heavy 100# ball)
20 reps total FLR Press (plank on elbows then press to push up position)