A1) 5-7 Tough CGBP @30×1 rest 1:30-:00
A2) 12-15 DB Push Press, tough, rest :30-1:00
A3) Max FLR Hold
Rest 2:00 x 4 sets
B) MAP 2 1:00 on / 1:00 of @ 85%
4 sets
:30 AD
:30 no push up burpees
Rest 1:00
1:00 walking lunges
1:00 rest
Rest 3:00-5:00
4 sets
:30 row
:30 KBS
Rest 1:00
1:00 shuttle run
1:00 rest
C) Kipping PU/Butterfly PU Skill work
8min EMOM
1- 5-7 Hollow kip swings with sponge between feet
2- :20-:30 arch hold