A1) 5 Back Squats @5551, rest 1:00 x 3 sets
A2) 3-7 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets

B) 16 min EMOM
Min 1-4 : 2-6 Strict C2B/PU @21X1
Min 5-8: 30sec Chest Facing Handstand Hold
Min 9-12: 8-12 Supinated Ring row with pause at the top
Min 13-16: 30-50ft Seal Walk

C) 5 sets – 7min cap
8 Single leg squats / modified pistol
10 v-ups

D) Core
Accumulate 100-120 Hollow rocks
Sets of 15-30
Every break perform 4 burpees

E) Armor
Bike Intervals
8 sets
30sec AD @ 85-90%
30sec Rest

rest 3:00 5:00

Repeat ‘