A1) 3 Back Squats @3331, rest 30sec x 4 sets
A2) 8 dips (bar/ring/box) @21X1 x 4 rest 1:00
B) 16 min EMOM
Min 1-4 : 15-30ft HS Walk / 1 box around the world each way
Min 5-8: 2-6 Ring Lean Away Pull Ups @21X1
Min 9-12: 30sec weighted arch angels
Min 13-16: 4-8 Elevated Ring Row, Start with a 5sec hold at top
C) 5 min AMRAP
Burpees 🙂
After every 10reps perform 5 v-Ups
D) Core
4sets
15-20 Hollow rocks
15 toes to rig
Rest 45sec-1:00
E) Armor
Bike Intervals
6 sets
90sec AD @ 85-90%
90sec Rest
rest 5min and Repeat again