A1) 4-6 Dips (Bar or Ring) @41X1 Tempo, rest 1:00 x 4 sets
A2) 100ft Heavy Sled Drag, rest 1:00 x 4 sets
B1) 30sec Hard row at 10 damper, rest 30sec
B2) 2-3 wall walk, Pause at the top for 2 sec , rest 1:00 x 3-4 sets
C) 4 rounds Slow and Steady
1mile/.8 Bike / 400m EZ run
5 R Arm RKBS
5 R arm KB Clean
100ft R Arm KB OH Walk
Repeat on the Left
D) Gymnastics Skill Work
Box Around the World 1 turn each direction
10 Weighted hollow Angels
rest as needed x 5 sets