A1. 6-8 Back Rack Lunge + Back Squat Combo
rest :45 x 3 sets
A2. :45 amrap Strict Pull Up, no more than 3 reps UB a time
rest :45 x 3 sets
A3. :45 amrap Strict Dips , no more than 3 reps UB a time
rest 90sec x 3 sets
B. 3-4 rounds
200m run
5 Squat Cleans (135/95)
10 push ups
15 Pull ups
rest 2:00
C) Core
10 hollow tucks
10 leg raises
10 pike ups
:10 hollow hold
rest as needed x 4-5 sets
D) Armor
21-15-9
Hang PS 95/65
Bar Facing Burpees