Inversion Shoulder Taps + Toes to Ring + Arch Hold
A1) 4 sets of: rest :30-1:00
Level 1: Max Reps Piked Box Shoulder taps
Level 2: Max Reps Chest Facing Shoulder Taps
Level 3: 30sec or Max Effort Free standing Shoulder taps

A2) 10-15 Toes to Ring, rest :30 -1:00
A3) :30 Arch Hold, rest 1:00

B) For Time – 18min Cap
21-15-9
PC (135/95)(115/75)
Dips

rest 3:00

10-8-6-4
Strict Pull Ups
Single Leg Squats

C) Core
4-5 sets
12 Leg raises
12 Cross body crunch with legs raised
12 Hip raises
24 Hollow Scissor Kicks
rest 1:00

D) 60 Day Challenge
1 Mile Run
3 Mile Bike
1 Mile Row