A1) 2 Back Squats @2221, rest 30sec x 4 sets
A2) 30-40sec Support Hold, Every 5sec perform a dip x 4 rest 1:00

B) 16 min EMOM
Min 1 : 3-8 Strict HSPU / Box HSPU ‘
Min 2: 30sec AMRAP Pronated /Supinate Ring Rows
Min 3: 15-20 Hollow Rocks
Min 4 : 8-12 Single Leg Squats

C) 6 min AMRAP
Strict Cindy
5 PU
10 Push Ups
15 Air Squats

D) Core
4sets
20 v-ups
30sec Plank hold
Rest 45sec-1:00

E) Armor
Bike Intervals
5 sets
2:00 AD @ 85-90%
2:00 Rest walk

rest 5min and Repeat again

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