A1) 4 BS @32X1, rest 1:00 – tempo dictates load. Mod-tough
A2) 2-4 Strict Muscle Up, rest :30 **Sub Strict PU+Dips or Muscle up progression , :30 rest
A3) 15-25ft Handstand Walk **2-3 wall walks
rest 2:00 x 4 sets
B) 9 Min AMRAP
3 HPC (135/95)(115/75)
6 Push Ups
9 Wall balls
C) Core/ Accessory
1:00 Plank KB Drag
rest :30
12-15 pikes on rower
rest as needed x 4-5 sets
D) 18minute AMRAP
500m row
200m run
10 burpee box jump overs