A1) 3-5 Dips (Bar or Ring) @51X1 Tempo, rest 1:00 x 4 sets
A2) 100ft Heavy Sled Push, rest 1:00 x 4 sets
B1) 8 Dual KB Front Squats @21X1, x 3 sets
B2) 8-10 Pikes on rower @2020, rest 1:00 x 3 sets
C) 20minute Steady
1/.8 Mile Bike / 600m run / 500m row
2 rounds of
5/5 DB Snatch
10 Push Ups
15 Air Squats
D) Gymnastics Skill Work
6 rounds
6-8 Reps of Box Plank Walk Outs + 4 Pike Box Shoulder Taps
Right Into
40 sec hollow hold
rest 90sec